Foods That Can Make You Sleep Quality
Sleep is such an important part of health, both physical and mental health. Therefore, getting enough sleep can help the body recover and repair itself, as well as regulate hormones and the immune system. Various factors can prevent someone from sleeping well. Even many people can experience sleep disorders. There are various ways that can be done to help sleep better and better, one of which is by consuming foods high in magnesium. Magnesium content plays an important role in regulating brain chemicals, such as melatonin and serotonin which are related to regulating sleep hours and quality. Both of these nutrients can help calm the nerves, and relax tense muscles, to prepare the body to fall asleep naturally.
Bananas
Bananas contain high levels of magnesium and potassium, where both minerals can help relax muscles and calm the nervous system, so that the body is more relaxed and ready to sleep. Bananas also contain the amino acid tryptophan, which plays an important role in helping the production of serotonin and melatonin. Both of these hormones regulate mood and sleep cycles. Serotonin helps create a feeling of calm, while melatonin plays a direct role in regulating the circadian rhythm (the body's biological clock), making sleep faster and more restful.
Avocado
Another type of food that is rich in magnesium and can improve sleep quality is avocado. One medium-sized avocado contains about 58 mg magnesium. The magnesium in this type of fruit plays an important role in calming the nervous system and regulating sleep hormones such as melatonin. In addition to magnesium, avocado also contains potassium, vitamin B complex, and vitamin K which support nerve and muscle function. The potassium content helps stabilize blood pressure and relax muscles, making it easier for the body to relax before going to bed. Monounsaturated fats, especially oleic acid in avocados, are very good for heart health and can help reduce inflammation in the body.
Yogurt
Plain yogurt is a fermented milk product using good bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. This fermentation process not only helps reduce lactose and fat content, but also increases the number of probiotics (good bacteria) that are beneficial for digestion and the immune system. Fermentation also enriches the magnesium content which plays an important role in muscle relaxation and the production of serotonin and melatonin hormones. The magnesium content in plain yogurt can improve sleep quality. Meanwhile, the calcium and protein in yogurt work together with magnesium to keep muscle and nerve function balanced.
Soybeans
Soybean products are very good for magnesium intake, from tofu, tempeh, to soy milk. Other contents per serving consist of protein, iron, and vitamins. Consuming tofu and other soy products can protect the cells that line the arteries and can reduce the risk of stomach cancer.
Pumpkin Seeds
Pumpkin seeds are one of the highest sources of magnesium that are easy to consume as a healthy snack. Every 30 grams of pumpkin seeds contain about 156 milligrams of magnesium. This amount is equivalent to almost 40 percent of the daily magnesium needs of adults, depending on age and gender. The magnesium in pumpkin seeds plays an important role in calming the nervous system, regulating the body's circadian rhythm, and helping the production of melatonin, a hormone that regulates sleep. Pumpkin seeds also contain iron, zinc, and antioxidants that support brain health and endurance.
Black Beans
Black beans are a type of bean that is low in calories. Half a cup of cooked black beans contains 60 milligrams of magnesium. For more effective benefits, do not cook by frying. Just boil it and don't overcook it. The magnesium content will be well absorbed by the body.
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