Makanan yang Membantu Tidur Nyenyak: 8 Pilihan yang Bikin Mengantuk Setelah Dimakan
Apa yang kita makan ternyata nggak cuma memengaruhi rasa lapar atau energi, tapi juga kualitas tidur kita! Beberapa jenis makanan bahkan punya efek samping unik: bikin ngantuk setelah dikonsumsi. Ini bukan sekadar mitos, lho. Kandungan tertentu dalam makanan bisa membantu tubuh lebih rileks, mengurangi stres, dan mempersiapkan kita untuk tidur lebih nyenyak.
Berikut adalah delapan makanan yang dikenal dapat memicu rasa kantuk dan meningkatkan kualitas tidurmu, seperti yang dilansir dari Times of India.
Baca juga : tips mengubah mood jelek lewat minuman
1. Nasi Putih: Favorit yang Bikin Santai
Nasi putih punya indeks glikemik yang tinggi, yang artinya dapat meningkatkan kadar gula darah dengan cepat dan memberikan efek kenyang. Setelah itu, tubuh sering kali merespons dengan rasa lelah dan kantuk. Nasi putih cocok dikonsumsi beberapa jam sebelum tidur untuk membantu tubuh lebih rileks.
2. Almond: Si Kecil dengan Efek Besar
Almond kaya akan magnesium, mineral yang membantu merilekskan otot dan menciptakan efek penenang alami. Selain itu, kandungan protein dalam almond menjaga kadar gula darah tetap stabil selama tidur. Segenggam almond sebelum tidur bisa jadi camilan sehat sekaligus membantu tubuh bersiap untuk istirahat.
3. Kersen: Buah dengan Melatonin Alami
Buah kersen, atau ceri, mengandung melatonin tinggi—hormon yang mengatur siklus tidur. Mengonsumsi buah ini membantu tubuh memasuki fase tidur lebih cepat dan membuat tidur lebih nyenyak.
4. Kacang Arab: Booster Serotonin untuk Mood Baik
Kacang arab (chickpeas) mengandung vitamin B6 yang penting untuk produksi serotonin, hormon yang meningkatkan mood sekaligus mengurangi stres. Serotonin ini kemudian diubah menjadi melatonin, yang memicu rasa kantuk dan membantu tidur lebih baik.
5. Ikan: Kaya Nutrisi untuk Tidur Nyaman
Jenis ikan seperti salmon dan tuna merupakan sumber vitamin B6 yang penting untuk produksi melatonin dan serotonin. Ditambah lagi, asam lemak omega-3 dalam ikan membantu menurunkan kadar stres. Konsumsi ikan di malam hari bisa menjadi pilihan makan malam sehat yang juga membantu tidur lebih nyenyak.
6. Kale: Sayuran Hijau untuk Relaksasi
Sayuran hijau seperti kale kaya akan potassium dan kalsium, dua nutrisi yang membantu otot lebih rileks dan meningkatkan kualitas tidur. Tambahkan kale ke dalam salad atau smoothie untuk menu sehat yang juga bikin ngantuk.
7. Pisang: Buah Pengantar Tidur
Pisang mengandung magnesium dan potassium, yang membantu merilekskan otot. Selain itu, pisang juga mengandung triptofan, yang diubah oleh tubuh menjadi serotonin—menciptakan suasana hati yang tenang dan mendukung tidur lebih nyenyak.
8. Ubi: Karbohidrat Kompleks yang Menenangkan
Ubi adalah sumber karbohidrat kompleks yang membantu tubuh merasa kenyang lebih lama, sementara potassium di dalamnya merilekskan otot. Makan ubi sebagai camilan malam bisa jadi cara yang lezat untuk meningkatkan kualitas tidurmu.
Tips untuk Tidur Lebih Nyenyak dengan Makanan Ini
Agar manfaatnya maksimal, konsumsilah makanan-makanan di atas beberapa jam sebelum tidur. Hindari makan terlalu banyak atau terlalu dekat dengan waktu tidur, karena itu justru bisa mengganggu pencernaan.
Jadi, kapan lagi tidur nyenyak sekaligus menikmati makanan lezat? Dengan pilihan makanan yang tepat, kamu bisa meningkatkan kualitas tidur dan bangun dengan tubuh lebih segar keesokan harinya!
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