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Iswari SuperFood

8 foods that help you sleep well

8 foods that help you sleep well

You can do physical activity, be in good shape and in total relaxation, but if you don't sleep well, you will never feel full of strength. What do you have to do to sleep well and what do you have to eat?

Sleep well is very important

Sleep is very important for our health. Often, we focus only on the activities we do during the day, such as exercise and nutrition, but when it comes to health, it is essential to sleep well.

Why do you sleep badly?

More and more people are having difficulty sleeping and there are more and more causes. At the root of sleep problems there may be reasons that we could define as "natural", such as:

  • Anxiety, agitation, worry
  • Having eaten too much at dinner
  • Muscle pain
  • Uncomfortable position
  • Inadequate temperature
  • Dehydration
  • Disorders and diseases such as insomnia, migraine, reflux...

But in our modern world some factors have recently been added that can have a huge impact on the quality of sleep:

  • Excessive exposure of screens to blue light
  • Anxiety from the internet, social networks, smartphones
  • Chronic sedentariness
  • Unbalanced diet with excess saturated fats and sugars

Tips for a good night's sleep

Not only does sleeping badly make us nervous and leave us without strength. Lack of sleep makes us eat more and worse, exposing us to the risk of obesity, heart disease, stress and anxious problems. Here are some tips for better sleep:

  • Try to meditate before you go to sleep
  • Practice half an hour of yoga before dinner
  • Do not eat for two hours before going to bed
  • Close your phone, don't watch TV and read a book.
  • Drink an herbal tea half an hour before going to bed
  • Avoid caffeine
  • Try some breathing exercises
  • Avoid eating too much, avoid alcohol and smoking

But sometimes these advices may not be enough. And it often happens because we keep some unhealthy eating habits during the day. Nutrition, as always, can help us, and there are some foods that are particularly useful to help us sleep well:

  • Oats: rich in calcium and magnesium, which help us relax, is also a source of melatonin, the hormone that regulates sleep. Try our delicious new Gluten Free Oats for a delicious and creamy oatmeal!
  • Apricots: they are rich in magnesium and potassium, which promote relaxation.
  • Bananas: Like apricots, they help you relax, but they are also a source of serotonin, the hormone of happiness. Try our Banana flour, it's naturally sweet and delicious!
  • Kiwi: they are an excellent source of antioxidants and folates, two substances that in case of deficiency can cause insomnia.
  • Almonds: they are rich in magnesium, the mineral that stimulates muscle relaxation. You can find them in our Love Mix, but also in many Buddha’s Awakening.
  • Raw cocoa: its serotonin content stimulates good mood. Eat it during the day, not in the evening!
  • Walnuts: stimulate the production of melatonin, which regulates sleep.
  • Water: hydrate well before going to bed, and to relax, drink a hot herbal tea.