4 Nutrients That Help You Sleep Better

People who eat unhealthily, and that just before going to bed, usually have problems falling asleep or sleeping through the night. The following four nutrients, however, promote restful sleep.

We all know: Fatty food that we eat immediately before going to bed lies like a stone in our stomach – and does not let us fall asleep or sleep through the night. The rule of thumb is: do not eat anything for at least two hours before going to bed. And reach for the right food. A new study by the University of Pennsylvania now reveals what these are. The researchers found that people with healthy sleep had some things in common when it came to eating. The following four nutrients help in the fight against sleep disorders.

1. Lycopene

The nutrient lycopene is a carotenoid dye found in tomatoes and other red fruits, as well as watermelons, papayas and grapefruits. Lycopene is easily absorbed by the body – and is naturally found in higher concentrations in human plasma and tissue.

2. Selenium

Selenium is an essential trace element found in animal protein in pork and fish, but also in nuts and porcini mushrooms. The nutrient is important for the detoxification of the body – and fends off free radicals, which can arise daily from stress or cigarettes. Besides these properties, it obviously promotes restful sleep.

3. Vitamin C

According to the study, people who take vitamin C throughout the day should be able to sleep better. However, since citrus fruits, strawberries, papaya, broccoli and kale tend to have a stimulating effect on the body, they should not necessarily be eaten in the evening.

4. Carbohydrates

Many diets recommend avoiding carbohydrates in the evening, because they ensure that our body produces more insulin. And that blocks the burning of fat. At the same time, insulin also makes you tired, so that foods such as rice, potatoes, pasta or white bread can help you fall asleep. The prerequisite for this is that they are not consumed immediately before going to bed.