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5 foods to sleep better

5 foods to sleep better

Mireia Cervera 12 September 2017

Food plays a very important role in the quality of sleep . Discover in this post the best foods to sleep better.

Sleeping well is a habit that all people should have, since it is the keyto maintain good health, both physical and emotional. However, many people fail to get quality sleep, and wake up tired.

Did you know that there are foods that help us sleep better?

Science seems to affirm that melatonin, a natural hormone secreted by the brain and that fulfills multiple functions in the human body, is linked to circadian rhythms. Regulates our rBiological eloj, helps us to provoke sleep at night, causing it to increase in our body as we wake up when it decreases in the morning.

Melatonin is secreted from 90 minutes after it isfalling asleep in a totally dark room inducing the person into a deep sleep.

The problem is that over time the body's natural production of melatonin is reduced due to stress, agingpoor diet, little physical activity and exposure to too much artificial light (especially at night).

Recent studies have shown that eating foods rich andn melatonin can speed up and fall asleep better, without the need for the side effects of some drugs designed for it.

Here are 5 foods that will make us sleep peacefully without interruptions.

Walnuts
In each gram of this nut there are 3.5 nanograms of melatonin. Recent studies reveal that, by eating walnuts on a regular basis, the blood levels of this hormone increase. In addition, it should be noted that these fruitDried foods contain other nutrients that are important to our bodies, such as vitamins B and C and omega-3 fatty acids.

Plantain
A 2013 study reIt ensures that this delicious fruit stimulates the production of melatonin and serotonin, hormones that help us sleep peacefully. In addition, it is rich in potassium, a cardioprotective mineral.

Tomatoes
To its high content andn lycopenes and vitamins A, CE and K must be added the presence of a small amount of melatonin, so it is recommended that it is a regular part of the diet.

Cherries
One of the best natural sources of melatonin, so enjoy a handful for dessert. If it is not the time to consume them fresh, you can always opt for the frozen ones, or for a 100% cherry juice.
Rice and oats
For each gram of these foods a milligram of melatonin is ingested, this is enough for the activation of this hormone in the body.

By consuming these foods and integrating them intoa diet of each day will notice its benefits, among them the improvement of sleep. This thanks to its nutritional properties and its large doses of the hormone melatonin.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale