Surveys reveal that about 40% of Brazilians have difficulty sleeping. In addition, of course, to harming performance the next day, this scenario, in the long term, can favor several health damages.
To avoid this, experts advise people to invest in natural tranquilizers. Do you want to know what they are? So, continue reading.
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Get rid of insomnia once and for all
Much is said about the trouble sleeping. In Brazil, unfortunately, this index is high and experts recommend that some foods be consumed to help combat this scenario.
According to many scholars, tryptophan, a compound found in some fruits and vegetables, produces a neurotransmitter called serotonin. He, in turn, is responsible for regulating sleep and well-being.
For this whole process to be possible, it is necessary to carry out some stimuli. Vitamin B6 and magnesium, for example, aid both in the production of tryptophan and in the secretion of serotonin directly.
However, just as there are compounds that stimulate sleep, there are also those that act in the opposite way. We can mention, for example, caffeine and some substances present in sweets, soft drinks and red meat.
If you want to help your body rest more and better, consume the following types of food:
Whole grains
Rich in carbohydrates, whole grains have vitamins and minerals that help in the better absorption of tryptophan.
nuts and seeds
These foods are rich in tryptophan and magnesium. The latter mentioned contributes to the fight against the stress hormone.
Oat
In its composition there is a lot of melatonin. This substance, in turn, helps the person fall asleep more easily.
Banana
Full of tryptophan, carbohydrates and magnesium, all these substances help in the production of serotoninand melatonin, both helping with sleep quality.
Red fruits and kiwi
These fruits favor the control of disorders of the sleep, as they are extremely rich in antioxidants.
Passion fruit
This fruit has many calming properties and all of them act on the central nervous system, resulting in high muscle relaxation.
Chickpeas, peas, beans, lentils and soybeans
They are full of tryptophan and B vitamins and therefore promote the proper functioning of the nervous system.