Dinners to sleep well: 5 recipes with foods against insomnia

On numerous occasions, when we want to offer a natural solution to insomnia, we resort to tila, chamomile, valerian, lemon balm…

They are a successful remedy, but it is also interesting to know that it is very possible that in the pantry or in the fridge we have more than one relaxing food capable of facilitating that relaxation that can lead us to sleep effortlessly.

These foods do not have the intensity of a sleeping pill, but they act in a more holistic way through their nutrients, especially certain amino acids and vitamins. some even they contain small amounts of phytochemicals with a powerful calming effect.

With these relaxing foods we can prepare healthy dinner recipes to sleep in one go.

foods that help sleep

None of these foods is capable of making us fall into a deep sleep, but if we know how to unite them every night in delicious dishes, we will improve the quality of sleep and in the most natural way:

foods with tryptophan

Tryptophan is an amino acid necessary for the synthesis of serotonin, a neurotransmitter that promotes well-being and in turn is a precursor of melatonin, the sleep hormone.

Foods such as whole grains, legumes, nuts, potatoes or bananas are rich in this amino acid that promotes rest.

Pumpkin, sunflower and sesame seeds are excellent complements to dinner, as they provide significant amounts of magnesium, a mineral that helps calm the nervous system and promotes relaxation.

Other foods contain specific substances with calming effects, such as basil. We can include them in salads that will be almost infallible recipes to enjoy a good sleep.

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In addition to magnesium and potassium, it favors the production of serotonin and melatonin, which improves the quality of sleep.

Its seeds contain phytochemicals with a mild sleeping effect.

The stems are covered by lactucarium, a compound with a calming effect.

Natural source of melatonin, it also has proteins (avenin and trigonelline) that help reduce nervousness.