Vegetables, seeds and typical fruits of autumn, such as pumpkin, sweet potato or apple are ideal to help you fall asleep earlier, improve your rest and achieve optimal sleep hygiene.
To get a good sleep in the fall, some seasonal foods can give you a cable. During these months, autumnal asthenia may appear, linked to the drop in temperatures and the decrease in daylight hours.
Some people suffer seasonal affective disorder, a specific type of depression during the fall and winter months whose symptoms include fatigue, hopelessness, weight gain or sleep imbalances, sleeping too little or too much. Researchers link this problem to serotonin imbalances, excess melatonin production, and vitamin D deficiency.
In addition to respecting regular sleep schedules in accordance with the circadian rhythm, resting in a cool, dry, dark, clean and quiet room, or exercising regularly, Fall feeding can also help you sleep.
Take advantage of the tasty seasonal vegetables, fruits and seeds to ensure a sound sleep.
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Chestnuts, almonds and other nuts
Typical of the autumn season from October, chestnuts are ideal nuts for athletes due to their richness in healthy carbohydrates, but they also help to sleep better due to their content in melatonin, the hormone responsible for regulating circadian sleep cycles.
According to data from the Sleep Foundation, almonds provide high levels of magnesium that induce rest. A handful of them (28 grams) gives you 20% of the recommended daily amount.
Actually, any dried fruit is fabulous to improve your rest. In addition to being rich in healthy omega-3 fats or proteins, pistachios, walnuts or peanuts will also provide you with magnesium and melatonin, making them a healthy snack before bed.
The end of summer is the right time to enjoy the apple, a crunchy, digestive fruit loaded with vitamins.
According to Eat This, Not That, the amount of vitamin C from apples helps lower blood sugar and blood pressure, as well as improves breathing, which in turn is key to falling asleep faster.
Another nutrient that intervenes to help you fall into the arms of Morpheus is phosphorus, a mineral with sedative properties that is ideal for fighting insomnia.
These colorful tubers, in addition to being a great source of complex carbohydrates, They are rich in potassium, an electrolyte that helps relax muscles and improve the quality of your rest.
Sweet potato also promotes the secretion of GABA in the brain, which is a neurotransmitter that induces relaxation.
In addition, its richness in fiber stands out: in a 2016 study, a higher intake of this nutrient was correlated with “more time in the stage of deep sleep and slow waves.”
Pumpkin (and its seeds)
Pumpkin seeds or seeds are also excellent sleeping companions, since they contain 600 mg of tryptophan per 100 grams, as well as a good amount of zinc, which help the brain to convert tryptophan into serotonin, the precursor of melatonin responsible for regulating sleep.
They are also rich in magnesium and key to combat excess stress and fatigue linked to sleep problems.
Pumpkin has many other properties: it is rich in fiber, lowers blood pressure, improves vision, and benefits the heart.
This dark green leafy vegetable is fantastic for many reasons, including giving you more muscle strength or losing belly fat, but in addition, spinach also helps stimulate sleep, calm the body and relax muscles and nerves due to its richness in magnesium, according to Healthline.
Notably, this mineral also helps prevent leg cramps, a common cause of waking up during the night.
It is one of the most used spices in autumn to add to soups, vegetable creams, purees, stews or desserts. Some people even sprinkle nutmeg in their coffees, plant-based drinks, or recipes like golden milk.
Research highlights that Nutmeg can help lower blood pressure, help relax blood vessels, and also positively affect mood, key factors to achieve a better night’s rest.
This article was published in Business Insider Spain by Andrea Núñez-Torrón Stock.