An infusion as a dessert. This is the advice of Paula Martín Clares, a Graduate in Pharmacy, in Nutrition and author of Your skin's health is in what you eat (Ed. Zenit), to end the day alleviating that sweet touch the body craves. "A rooibos is caffeine-free, helps to relax, and if we add a touch of cinnamon, it stabilizes blood sugar, avoiding sleep interruptions," she explains, resorting to another alternative option for those who prefer it. "Melissa with lemon is ideal for calming nerves and anxiety. The lemon enhances the relaxing effect with its gentle aroma."
What about the famous chamomile tea? "It also helps to relax the nervous system, while chamomile reduces tension and digestive discomfort that can interfere with rest," asserts Martín Clares, also focusing on the satiating benefits of doing so, increasing water intake and hydrating at the same time.
That self-care power to replace a calorie-rich tiramisu or cheesecake is not very effective if we have had a very heavy dinner, which will make us feel very full and sleep worse. "It is also important to avoid adding sugar," points out Clares, who details a list of melatonin-rich foods to create a suitable dinner.
12 GOOD FOODS FOR SLEEP
Quinoa salad, one of the menus proposed by specialists for better rest.Shutterstock
1. Tart cherries (Montmorency): "They are the champions in melatonin."
2. Pistachios: "The nuts with the highest melatonin content, in addition to providing healthy fats and magnesium, which relax the nervous system."
3. Banana: "This food is a double winner: it contains melatonin and tryptophan, an amino acid that helps in the production of serotonin and melatonin. It also provides potassium and magnesium, which promote muscle relaxation."
4. Oats: "Rich in melatonin, complex carbohydrates, and fiber."
5. Walnuts: "A natural source of melatonin and omega-3 fatty acids, which also help improve sleep quality."
6. Grapes: "Rich in melatonin, but they should be fresh and without added sugars."
7. Mushrooms (especially shiitake and champignon): "They provide not only melatonin but also antioxidants that protect cells from oxidative stress."
8. Ripe tomatoes: "Contain melatonin and lycopene, an antioxidant that enhances cardiovascular health and can improve sleep quality."
9. Fresh corn or corn kernels: "Source of melatonin and carbohydrates that help increase the availability of tryptophan to the brain."
10. Almonds: "Contain magnesium, which promotes deep sleep, and small amounts of melatonin."
11. Whole grain rice: "Has an interesting supply of melatonin and carbohydrates that promote relaxation."
12. Fermented dairy products (like yogurt or kefir): "Although they are not a direct source of melatonin, they stimulate its production due to the tryptophan they contain."
EXAMPLES OF DINNERS FOR REST
In addition to the list of melatonin-rich foods, vegetables such as broccoli or carrots help us have good levels of tryptophan, indicates Sara Vives Rodríguez, a chemist and nutritionist at Pura Healthy Vida. "It will help us improve sleep quality and have a good rest."
Including with those vegetables quality and complete proteins, such as turkey or chicken, will further help us relax and rest, she adds. "As with other protein sources, they are rich in tryptophan."
Mushroom cream with oats, the simple idea from Martín Clares.Shutterstock
Martín Clares and Vives, both nutrition experts, suggest some menu ideas to sleep better without having to worry about what to prepare. "You can prepare a light and satisfying dinner using a few ingredients that you may have in your fridge."