{"id":18187,"date":"2024-07-09T17:28:21","date_gmt":"2024-07-09T17:28:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18187"},"modified":"2024-07-09T17:28:22","modified_gmt":"2024-07-09T17:28:22","slug":"how-to-improve-sleep-quality-include-whole-grains-herbal-teas-and-almonds-in-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/how-to-improve-sleep-quality-include-whole-grains-herbal-teas-and-almonds-in-your-diet\/","title":{"rendered":"How to improve sleep quality: Include whole grains, herbal teas and almonds in your diet"},"content":{"rendered":"<p>\u0421\u043f\u043e\u043a\u043e\u0439\u043d\u044b\u0439 \u043d\u043e\u0447\u043d\u043e\u0439 \u0441\u043e\u043d \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u0434\u043b\u044f \u043e\u0431\u0449\u0435\u0433\u043e \u0441\u0430\u043c\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0438\u044f \u0438 \u0445\u043e\u0440\u043e\u0448\u0435\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f. \u0422\u0435\u043c \u043d\u0435 \u043c\u0435\u043d\u0435\u0435, \u0432 \u043d\u0430\u0448\u0435\u043c \u0431\u044b\u0441\u0442\u0440\u043e \u043c\u0435\u043d\u044f\u044e\u0449\u0435\u043c\u0441\u044f \u043c\u0438\u0440\u0435 \u043c\u043d\u043e\u0433\u0438\u0435 \u0438\u0437 \u043d\u0430\u0441 \u0441\u0442\u0440\u0430\u0434\u0430\u044e\u0442 \u043e\u0442 \u043d\u0430\u0440\u0443\u0448\u0435\u043d\u043d\u044b\u0445 \u0446\u0438\u043a\u043b\u043e\u0432 \u0441\u043d\u0430, \u0438\u0437-\u0437\u0430 \u0447\u0435\u0433\u043e \u043c\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u043c \u0441\u0435\u0431\u044f \u0443\u0441\u0442\u0430\u0432\u0448\u0438\u043c\u0438 \u0438 \u0432\u044f\u043b\u044b\u043c\u0438 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043d\u044f. \u041f\u0440\u0435\u0440\u044b\u0432\u0438\u0441\u0442\u044b\u0439 \u0441\u043e\u043d \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u0432\u044b\u0437\u0432\u0430\u043d \u0441\u0442\u0440\u0435\u0441\u0441\u043e\u043c, \u043e\u0431\u0440\u0430\u0437\u043e\u043c \u0436\u0438\u0437\u043d\u0438 \u0438 \u0434\u0438\u0435\u0442\u043e\u0439. \u0414\u0430\u0432\u0430\u0439\u0442\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u0443\u0435\u043c \u0441\u0432\u044f\u0437\u044c \u043c\u0435\u0436\u0434\u0443 \u043f\u0438\u0442\u0430\u043d\u0438\u0435\u043c \u0438 \u0441\u043d\u043e\u043c \u0438 \u0442\u043e, \u043a\u0430\u043a \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u044b \u043c\u043e\u0433\u0443\u0442 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u0437\u0434\u043e\u0440\u043e\u0432\u043e\u043c\u0443 \u0441\u043d\u0443.<\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/07\/little-girl-sleeping-in-bedroom-with-cat-healthy-sleep-vector-1024x819.jpg\" alt=\"\" class=\"wp-image-18188\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/little-girl-sleeping-in-bedroom-with-cat-healthy-sleep-vector-1024x819.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/little-girl-sleeping-in-bedroom-with-cat-healthy-sleep-vector-300x240.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/little-girl-sleeping-in-bedroom-with-cat-healthy-sleep-vector-768x614.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/little-girl-sleeping-in-bedroom-with-cat-healthy-sleep-vector.jpg 1225w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u041f\u043e\u0447\u0435\u043c\u0443 \u0432\u0430\u0436\u0435\u043d \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u0439 \u0446\u0438\u043a\u043b \u0441\u043d\u0430?<\/strong><\/p> <p>\u0425\u043e\u0440\u043e\u0448\u043e \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u0439 \u0440\u0435\u0436\u0438\u043c \u0441\u043d\u0430, \u0441\u043e\u0441\u0442\u043e\u044f\u0449\u0438\u0439 \u0438\u0437 \u0447\u0435\u0442\u044b\u0440\u0435\u0445 \u0441\u0442\u0430\u0434\u0438\u0439 (\u0431\u043e\u0434\u0440\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u0438\u0435, \u043b\u0435\u0433\u043a\u0438\u0439 \u0441\u043e\u043d, \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0439 \u0441\u043e\u043d \u0438 \u0431\u044b\u0441\u0442\u0440\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0433\u043b\u0430\u0437), \u0438\u043c\u0435\u0435\u0442 \u0440\u0435\u0448\u0430\u044e\u0449\u0435\u0435 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u044b\u0445 \u0444\u0443\u043d\u043a\u0446\u0438\u0439, \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u044f, \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438 \u043e\u0431\u0449\u0435\u0433\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u0431\u043b\u0430\u0433\u043e\u043f\u043e\u043b\u0443\u0447\u0438\u044f. \u041f\u043b\u043e\u0445\u043e\u0439 \u0441\u043e\u043d \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u0441\u043d\u0438\u0436\u0435\u043d\u0438\u044e \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438, \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u043d\u043e\u043c\u0443 \u0441\u0442\u0440\u0435\u0441\u0441\u0443 \u0438 \u0445\u0440\u043e\u043d\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430\u043c \u0441\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435\u043c, \u0442\u0430\u043a\u0438\u043c \u043a\u0430\u043a \u043e\u0436\u0438\u0440\u0435\u043d\u0438\u0435, \u0434\u0438\u0430\u0431\u0435\u0442 \u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u0441\u0435\u0440\u0434\u0446\u0435\u043c.<\/p> <p><strong>\u0427\u0442\u043e \u0432\u044b\u0437\u044b\u0432\u0430\u0435\u0442 \u043d\u0430\u0440\u0443\u0448\u0435\u043d\u0438\u0435 \u0441\u043d\u0430?<\/strong><\/p> <p>\u0420\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0444\u0430\u043a\u0442\u043e\u0440\u044b \u043c\u043e\u0433\u0443\u0442 \u043d\u0430\u0440\u0443\u0448\u0438\u0442\u044c \u0432\u0430\u0448 \u0446\u0438\u043a\u043b \u0441\u043d\u0430:<\/p> <ul class=\"wp-block-list\"><li><strong>Stress and anxiety<\/strong>: Stress hormones like cortisol make it hard to relax.<\/li><li><strong>Unhealthy diet<\/strong>: High caffeine, sugar, and processed food intake negatively impact sleep.<\/li><li><strong>Lifestyle habits<\/strong>: Irregular sleep schedules, excessive screen time, and lack of physical activity disrupt sleep patterns.<\/li><\/ul> <p><strong>8 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043e\u0431\u0435\u0449\u0430\u044e\u0442 \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u044b\u0439 \u043d\u043e\u0447\u043d\u043e\u0439 \u0441\u043e\u043d:<\/strong><\/p> <ol class=\"wp-block-list\"><li><strong>Cherries<\/strong>: Especially tart cherries, are a natural source of melatonin, the hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice in the evening can improve sleep quality.<\/li><li><strong>Almonds<\/strong>: Packed with magnesium, almonds promote muscle relaxation and better sleep. A small handful as an evening snack can help you rest peacefully.<\/li><li><strong>Fatty Fish<\/strong>: Fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which enhance sleep quality by reducing inflammation and boosting serotonin production.<\/li><li><strong>Kiwi<\/strong>: This superfood is a good source of serotonin and high in vitamin C, helping you fall asleep faster and enjoy deeper, more restorative sleep.<\/li><li><strong>Herbal Teas<\/strong>: Chamomile and valerian root teas have been used for centuries to promote relaxation and improve sleep. A warm cup before bedtime can help you unwind.<\/li><li><strong>Oats<\/strong>: Oats are rich in complex carbohydrates that regulate blood sugar and contain melatonin. A warm bowl of oatmeal with honey can ease you into a peaceful slumber.<\/li><li><strong>Bananas<\/strong>: High in potassium and magnesium, bananas relax muscles and support good sleep. They also contain tryptophan, a precursor to melatonin and serotonin.<\/li><li><strong>Whole Grains<\/strong>: Foods like brown rice, quinoa, and whole wheat bread contain magnesium, which helps relax muscles and stabilize sleep patterns.<\/li><\/ol> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep-1024x576.png\" alt=\"\" class=\"wp-image-18189\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep-1024x576.png 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep-300x169.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep-768x432.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep-1536x864.png 1536w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/07\/Blog_030222_best_diet_sleep.png 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>\u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e, \u0445\u043e\u0442\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043a\u043b\u044e\u0447\u043e\u043c \u043a \u043b\u0443\u0447\u0448\u0435\u043c\u0443 \u0441\u043d\u0443, \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0433\u043e \u0433\u0440\u0430\u0444\u0438\u043a\u0430 \u0441\u043d\u0430, \u0441\u043e\u0437\u0434\u0430\u043d\u0438\u0435 \u0443\u0441\u043f\u043e\u043a\u0430\u0438\u0432\u0430\u044e\u0449\u0435\u0433\u043e \u0440\u0435\u0436\u0438\u043c\u0430 \u043e\u0442\u0445\u043e\u0434\u0430 \u043a\u043e \u0441\u043d\u0443 \u0438 \u043c\u0438\u043d\u0438\u043c\u0438\u0437\u0430\u0446\u0438\u044f \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0442\u0430\u043a\u0436\u0435 \u0432\u0430\u0436\u043d\u044b \u0434\u043b\u044f \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043e\u0442\u0434\u044b\u0445\u0430.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0421\u043f\u043e\u043a\u043e\u0439\u043d\u044b\u0439 \u043d\u043e\u0447\u043d\u043e\u0439 \u0441\u043e\u043d \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c \u0434\u043b\u044f \u043e\u0431\u0449\u0435\u0433\u043e \u0441\u0430\u043c\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0438\u044f \u0438 \u0445\u043e\u0440\u043e\u0448\u0435\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f. \u0422\u0435\u043c \u043d\u0435 \u043c\u0435\u043d\u0435\u0435, \u0432 \u043d\u0430\u0448\u0435\u043c \u0431\u044b\u0441\u0442\u0440\u043e \u043c\u0435\u043d\u044f\u044e\u0449\u0435\u043c\u0441\u044f \u043c\u0438\u0440\u0435 \u043c\u043d\u043e\u0433\u0438\u0435 \u0438\u0437 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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