How to regulate your sleep cycle and foods that help improve it

Sleep is an essential pillar for our physical and mental health. A regular sleep cycle not only improves our overall well-being, but also boosts our ability to concentrate, remember, and mood. However, in modern life, factors such as stress, screen exposure, and irregular schedules can affect our sleep cycle. According to the American Academy of Sleep Medicine, one in three adults in the world experiences occasional insomnia, which impacts their daily activities. Fortunately, there are ways to regulate our sleep cycle, and some foods can be great allies in improving the quality of rest.

What is the sleep cycle?

The sleep cycle is made up of several phases, including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. These phases are repeated several times during the night. Maintaining a regular sleep cycle is essential for the body to complete these phases optimally and therefore achieve restful sleep.

Tips to regulate the sleep cycle

1. Maintain a regular sleep schedule : Going to bed and waking up at the same time every day, even on weekends, helps regulate your body clock.
2. Create a relaxation routine before bed : Reading a book, taking a warm bath, or practicing meditation can prepare your body for rest.
3. Reduce screen time : Blue light from phones, tablets and computers can interfere with the production of melatonin, the sleep hormone. Avoid these devices at least an hour before bedtime.
4. Avoid heavy meals and caffeine before bed : Overeating or drinking stimulating beverages can make it difficult to sleep.
5. Exercise regularly : Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

Foods that help improve sleep

Kristen Kizer, a dietitian at Houston Methodist Hospital, says the Mediterranean diet is particularly good for helping you fall asleep. According to Kizer, “A 2018 study showed that adherence to the Mediterranean diet was associated with higher sleep quality, which makes sense given what we know about foods that are bad for sleep.” These bad foods include refined carbohydrates and sugar. Here are some foods you can incorporate into your diet to improve your sleep:

1. Almonds : They are an excellent source of melatonin and magnesium, both essential for improving sleep quality.
2. Bananas : They contain tryptophan and magnesium, which help relax muscles and promote sleep.
3. Kiwi : Studies have shown that eating kiwi before bed improves both the quality and quantity of sleep.
4. Walnuts : Walnuts contain melatonin, the hormone that makes you feel sleepy. According to Dr. W. Christopher Winter, sleep consultant and author of The Sleep Solution , eating foods with melatonin may help you feel more sedated.
5. Cherry Pie : Tart cherries are also rich in melatonin. A study published in the European Journal of Nutrition found that people who drank an ounce of Montmorency cherry juice in the morning and before bed slept 40 minutes longer than people who didn't.
6. Salmon : This fish is a prime source of omega-3 fatty acids. A study in the Journal of Sleep Research linked omega-3 consumption to deeper, more restful sleep. Although the study was conducted on children, experts believe the findings apply to adults as well.
7. White rice : Research published in the American Journal of Clinical Nutrition suggests that eating two and a half cups of white rice, four hours before bed, could help you fall asleep faster.
8. Turkey : Turkey contains tryptophan, an amino acid associated with better sleep because it is a precursor to serotonin. Other sources of tryptophan include egg whites and pumpkin seeds.
9. Eggs : Eggs are one of the few foods that naturally contain vitamin D. A recent study published in Sleep found that men who were deficient in vitamin D had more sleep interruptions and slept less than those who consumed enough of the vitamin.
10. Warm milk : Milk contains calcium and tryptophan, and is often fortified with vitamin D. According to Dr. Winter, warming milk before consuming it can increase its sleep-inducing effects.
11. Cashews : These nuts are rich in magnesium, a mineral crucial for sleep. Magnesium deficiency is linked to sleep disorders and restless legs syndrome.
12. Carrots : These vegetables are rich in beta-carotene, a phytochemical that may have a positive impact on sleep, according to recent research.
13. Chamomile Tea : Chamomile contains compounds that can relieve anxiety and stress, facilitating a more restful sleep.

Supplements that can help improve sleep

In addition to food, certain supplements can be effective in improving sleep quality. Here are some of the most recommended:

1. Melatonin : This is one of the most popular sleep supplements. Melatonin is a natural hormone that regulates the sleep-wake cycle, and taking it in supplement form can be helpful for those who have trouble falling asleep or are dealing with time zone changes.
2. Magnesium : Magnesium is essential for muscle relaxation and proper functioning of the nervous system. A magnesium supplement can help improve sleep quality, especially in people with a deficiency of this mineral.
3. Valerian : Valerian root is an herbal remedy known for its calming properties and has been used for centuries to treat insomnia. Studies suggest that it may reduce the time it takes to fall asleep and improve the quality of sleep.
4. L-Theanine : This amino acid, found in green tea, can promote relaxation without causing drowsiness, which can help improve sleep quality when taken before bed.
5. Glycine : Glycine is an amino acid that some studies have shown may improve sleep quality by helping to lower body temperature before bed, making it easier to fall asleep.

If you are looking to improve your sleep quality and establish a healthy routine that optimizes your overall well-being, visit www.exxegon.com to discover more tips, natural products and supplements that can help you achieve a restful night’s sleep.

Bibliographic References

1. Harvard Medical School . (2021). Healthy sleep . Harvard Health .
2. National Sleep Foundation . (2022). Healthy Sleep Tips . National Sleep Foundation.
3. Mayo Clinic . (2020). Dietary guidelines for better sleep . Mayo Clinic .
4. National Institutes of Health (NIH) . (2021). Your Guide to Healthy Sleep . NIH .
5. American Academy of Sleep Medicine . (2022). Insomnia . AASM.
6. Kizer, K. (2018). The Mediterranean Diet and Sleep . Houston Methodist.
7. Winter, W. C. (2017). The Sleep Solution . Book .
8. National Center for Complementary and Integrative Health (NCCIH) . (2021). Melatonin: What You Need To Know . NCCIH .
9. National Institutes of Health (NIH) . (2021). Dietary Supplement Fact Sheet: Magnesium . NIH .