5 foods that help you sleep
We already knew that turkey and hot milk have prosleep qualities. Here are some other products to put in your grocery cart... before dark
KIWI
This hairy tropical fruit could be the perfect evening snack. Scientists in Taiwan conducted a study with women whose sleep was disturbed. Those who consumed two kiwis, one hour before going to bed, fell asleep 45 minutes earlier and enjoyed longer, better quality sleep than those who had not. One possible explanation: kiwi contains serotonin, a compound that regulates the sleep cycle. Even better: Kiwifruit is rich in vitamin C, an antioxidant that reduces blood pressure.
PREVENTIONS
Crustaceans like shrimp are an excellent way to fill up with tryptophan, an essential amino acid that the body converts into serotonin, a natural sedative. High serotonin levels are also linked to good mood, which makes shrimp an excellent option for feeling good! Even better: Buy wild or farmed shrimp from North America, a more sustainable choice than shrimp imported from Asia.
RICE AT JASMIN
Serving this Asian rice for dinner is also a great dream! A study published in the American Journal of Clinical Nutrition concluded that people who ate jasmine rice four hours before bedtime fell asleep faster than those who did not. Jasmine rice, which has a high glycemic index, could increase the amount of tryptophan circulating in the blood and brain, producing more serotonin. Even better: For a truly soporific meal, we put jasmine rice, shrimp and chickpeas rich in vitamin B6 on the menu tonight!
SOUR CHERRY JUICE
Hot milk has competition. A study published in 2012 in the European Journal of Nutrition showed that insomniacs slept an average of 34 minutes more after consuming sour cherry juice, morning and evening. The researchers believe that this is due to the large quantities of melatonin found there. Even better: Choose a brand that is 100% cherry juice. If the juice is too bitter, it can be diluted with water or sparkling water. You can also choose dried sour cherries to add to cereals and salads.
PISTACHE
If you spend too many nights counting sheep, think of pistachios. These greenish nuts are a good source of vitamin B6, an essential element for the body to produce serotonin. Pistachios also contain fibre, protein and good fats: a trio that could help calm night cravings. Even better: Removing them from their shells would make them a particularly wise choice. In the end, we eat less than if they were already shelled, according to researchers at Eastern Illinois University. Read also: Superaliments to put on the menu this fall
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