Foods that promote a deep and quiet sleep

If you've spent nights to roll in bed without being able to fall asleep, maybe it's time to look at what you're eating before bed. Food plays a crucial role in sleep quality, and certain foods can help them relax, promote melatonin production (sleep hormone) and ensure a quiet night.

Find out the best foods to include in your night routine and how they can turn your relationship with sleep.

1. Foods rich in tryptophan

Tryptophan is an essential amino acid that helps the body produce serotonin, the "hormone of happiness", and melatonin, which regulates the sleep cycle.

Where to find:

• Eggs
• Walnuts and seeds (especially almonds and pumpkin seeds)
• Lean cheese
• Natural yogurt

2. Integral carbohydrates

Complex carbohydrates help tryptophan enter the brain, enhancing melatonin production.

Where to find:

• Oat
• Quinoa
• Brown rice
• Sweet potato

Tip: A small glass of oat popes before bed is perfect for relaxing.

3. Magnesium rich foods

Magnesium is known as the "Mineral of Calm" as it helps to relax the muscles and calm the nervous system.

Where to find:

• Spinach and other green leaf vegetables
• Almonds
• Avocado
• Pumpkin seeds
• Black chocolate - But the benefits do not stop here: Black chocolate can be a real superfood when formulated with functional ingredients, such as:

Detox Chocolates

• Benefits: Supported in ayurvedic medicinal plants, they help detoxify the body, promote healthy digestion and accelerate metabolism. They are ideal for those looking to feel lighter and less swollen.

Beauty Chocolates

• Benefits: Formulated with ingredients that stimulate collagen production, help keep the skin hydrated, luminous and more elasticly. A delicious option to support your Skincare routine.

Super Desire Chocolates

• Benefits: Enriched with aphrodisiac medicinal plants, they help increase libido, improve energy and revive intimacy. Perfect for special moments, alone or two.

4. Fruits that promote sleep

Some fruits are especially effective for improving sleep due to their melatonin and antioxidant content.

Ideal options:

• Cherries or natural cherry juice
• Kiwis (proven studies to improve sleep)
• Bananas (rich in magnesium and potassium, which relaxes the muscles)

5. Relaxing infusions (No caffeine)

The right drinks can be as important as food. Opt for herbal teas with soothing properties. 

Beauty Infusion

• Chamomile (Anthemis Nobilis): A classic sleeping ingredient, known for its soothing properties and helping to reduce stress, promoting a quieter sleep.
• Lucia-Lima (Lippia citriodora): Known for relieving stress and promoting relaxation, being ideal for preparing the body to sleep.
• Lavender (Lavandula Angustifolia): It helps calm the nervous system by promoting the feeling of tranquility and improving sleep quality.
• Lion tooth (Taraxacum officinale): It may have a slight detoxifying effect that contributes to the general relaxation of the body before bed.

Infusion Immunity

• Mint (Mentha Piperita): It helps relax the digestive system and can relieve tensions by promoting a feeling of calm before bed.
• Red Clover (Trifolium Patense): It can have soothing properties, helping to reduce anxiety and improve relaxation.

Main ingredients to promote sleep

• THE Chamomile, a LUCIA-LIMA and the Lavender These are the highlights of our infusions for those looking to relax and prepare the body for a more repairing sleep.
• THE Peppermint It complements the soothing effect by relieving tensions on the digestive system, often associated with stress.

Tip: Avoid caffeine drinks at least 6 hours before bed.

6. Sources of fat acids omega-3

Omega-3 helps regulate serotonin and reduce stress, promoting deeper sleep.

Foods rich in omega-3:

• Salmon
• Sardine
• Chia Seeds
• Nuts

7. Avoid stimulants before bed

Just as there are foods that help relax, there are others that should be avoided. Very sugary foods, alcoholic beverages and heavy meals can interfere with sleep.

How to incorporate these foods into your routine

• Light dinner: Include a source of lean protein (such as turkey or fish) with magnesium rich vegetables and a dose of whole carbohydrates such as sweet potato.
• Night snack: A slice of brown bread with almond butter or kiwi can be a comforting option before bed.
• Moisturize: A chamomile tea or a relaxing infusion Perfectly complements your night routine.

Sleeping well starts with smart choices throughout the day. A balanced diet rich in specific nutrients can make all the difference in the quality of your sleep. Try incorporating these foods and enjoying more peaceful and invigorating nights.

Did you like these tips? Share in the comments what food you will try first!

MPL Tips for Sleeping Better

• CALM: It is a soluble mixture of raw cocoa in PO and specific medicinal plants to help relax and relieve stress and anxiety. With Reishi and Ashwagandha to "slow down" and prepare the body for a quiet, deep night's sleep. Tleenly renewing!

• Reduces stress and anxiety: With ingredients like Ashwagandha and ReishiIt helps to soothe the nervous system, promoting relaxation and emotional balance.
• Improves sleep quality: Promotes a repairing sleep by stimulating natural melatonin production and reducing accumulated tension during the day.
• Relax the muscles and the body: Rich in magnesiumIt helps to relieve muscle tension by preparing the body for a deep rest/sleep.
• Moisturizes and nourishes the skin while sleeping: Ingredients like edible hyaluronic acid They moisturize the skin during sleep, contributing to a renewed appearance upon waking up.

Capsules Super sleep / Improve the quality of your sleep over time:

Benefits:

• Faster fell asleep: Natural formula that helps relax and fall asleep in less than 1 hour.
• Deep and repairing sleep: Sleep without interruptions and chord invigorated.
• Stress reduction: Valerian and lavender to calm the mind.
• Without morning sleepiness: Wake up fresh and ready for the day.
• 100% natural and biological certificates.

How to take: 2 capsules 30 minutes before bed.