After a bad night's sleep, many people begin to play the blame game, looking for the cause of insomnia in stress at work, blue radiation from gadgets, or their partners in bed who are constantly tossing and turning. However, there is another common reason that can cause sleep problems: a late dinner or snack. It turns out that what we decide to eat before going to bed can be crucial for
After a bad night's sleep , many people begin to play the blame game, looking for the cause of insomnia in stress at work, blue radiation from gadgets, or their partners in bed who are constantly tossing and turning. However, there is another common reason that can cause sleep problems : a late dinner or snack.
It turns out that what we decide to eat before bed can be crucial to the quality of our sleep .
Some foods give the body energy, while some can worsen conditions such as heartburn, indigestion, and acid reflux. Consumption of such products at night can make it difficult to fall asleep and worsen the quality of sleep . If you are familiar with sleep problems , try to change the menu of your dinner, which can spoil the night's rest.
However, there is also good news: not all products harm sleep . Some food, on the contrary, contributes to the establishment of biorhythms. Certain foods help you fall asleep faster due to their calming effect on the body.
Of course, replacing one product with another is unlikely to cure chronic insomnia or help soothe a teething child. Nevertheless, changes in the evening diet will definitely benefit. For your attention, a list of products that will help strengthen sleep . And which, on the contrary, will spoil a night's rest faster than you can say "heartburn" - we will consider in the next part of the article.
A popular seasoning for meat and fish (especially in France), tarragon is as useful as it is aromatic. In folk medicine, tarragon is known for its properties of improving the quality of sleep . Also, spring grass has antioxidant properties, supports digestion and is a rich source of potassium.
Buy fresh tarragon (leaves can be stored in the refrigerator for about 4 days) or dried. You can add tarragon to dishes made from vegetables, mushrooms, chicken, fish, meat when frying, baking, stewing, making casseroles and cream soups.
Sleep problems are not a reason to give up vegetables. Greens should be eaten, including during dinner. Vegetables provide the body with fiber, pre- and probiotics that help maintain colon health. Kale, like spinach, is rich in calcium, which helps the body produce melatonin, which induces sleep .
If there is a choice between stewed and fresh greens, it is better to consume them fresh, since heat treatment reduces the content of vitamin C in vegetables.
Just do not forget that leafy greens are saturated with fiber, which means that they are digested quite slowly, because it is better to have three hours in reserve before going to bed. That is why you should also avoid cabbage at night if you plan to go to bed immediately after a snack.
Chicken broth with noodles belongs to the so-called comfort food, which makes it quite a good choice for dinner or a snack before going to bed . Calming foods (such as chicken broth) can help the nervous system rewire and relax so the whole body feels safe. In addition, chicken broth is easily absorbed by the body and does not burden digestion.
Sweet potatoes will help you fall asleep faster and sleep soundly throughout the night, but only if they are not fried. Sweet potatoes contain vitamin B6, which improves mood, and melatonin, which prepares the body for sleep . After all, eating sweet potatoes helps you relax and calm down. In addition, vegetables are rich in dietary fiber, so you don't have to worry about wanting to eat in the middle of the night.
Eating white rice in the evening can help you fall asleep faster . Groats contain a lot of carbohydrates, which contribute to a feeling of satiety and calmness. In addition, rice has a high glycemic index, which reduces the time it takes to fall asleep .
However, stick to the serving size (about 1 cup). Although white rice has a positive effect on sleep , it is not considered a very useful food. One cup of white rice contains 250 calories, less than 1 gram of fiber per serving, and little protein.
Choosing fish for dinner is a good way to ensure a good night's rest. Fatty fish, such as salmon, herring, sardines, contain omega-3 fatty acids, as well as vitamin D, nutrients important for the regulation of serotonin, which is responsible for sleep . This is evidenced by the results of a study published in Advanced in Nutrition. Another study published in the Journal of Clinical Sleep Meditation looked at the effects of fatty fish consumption on sleep and found that those who ate 300g of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than those who didn't Pisces.
A study published in the Asia Pacific Journal of Clinical Nutrition found that participants who consumed 2 kiwi fruits 1 hour before bed for 4 weeks fell asleep 35% faster than those who did not eat the fruit. In addition to being rich in antioxidants, carotenoids and vitamins B and C, the fruit contains the well-known serotonin. This hormone is associated with the REM sleep phase , and its low level can cause insomnia . In addition, kiwi is rich in folic acid, and sleep disorders are one of the health disorders that are a symptom of folate deficiency.
Sleep is the key to any diet and exercise regimen, as it allows the body to repair and repair itself. Cherries are ideal fruits for sleep . A study published in the European Journal of Nutrition found that people who drank just 30ml of tart cherry juice a day reported sleeping longer and sounder than those who didn't. What is the reason? Cherries are a natural sleep aid because they contain melatonin, a hormone that signals the body that it's time to sleep. So feel free to enjoy a glass of cherries for dessert - berries will help maintain the health of the whole body, replacing less useful sweets and activating the processes of establishing biorhythms.
Although it is considered a traditional breakfast dish, low-sugar cereal combined with skim milk is the perfect bedtime snack . Milk contains the amino acid tryptophan, which is a precursor to the sleep -inducing hormone serotonin . Make sure that the milk does not have a lot of fat, because fat will take longer to digest and make the body work late.
According to a study published in the American Journal of Clinical Nutrition, consuming high-glycemic carbohydrates such as rice or rice cereal 4 hours before bedtime can halve the time it takes to fall asleep compared to foods with a low glycemic index. This can be explained by the fact that high-GI carbohydrates, which raise insulin and blood sugar more quickly than low-GI foods , can help increase the ratio of tryptophan circulating in the blood relative to other amino acids. This allows tryptophan to reach the brain faster, signaling that it's time to wind down and sleep.
These fruits are a rich source of potassium and magnesium, as they can help prepare the body for sleep by relaxing the muscles. In a study published in the Journal of Research and Medical Sciences, magnesium had a positive effect on the quality of sleep in elderly people who previously complained of insomnia and helped wake up faster. Bananas also contain tryptophan, which is a precursor to the calming and sleep -regulating hormones serotonin and melatonin.
Nuts are another source of magnesium for muscle relaxation. Cashews and peanuts are useful, but almonds are considered one of the best foods that help you fall asleep . All because almonds contain a lot of calcium. And it, in combination with other trace elements, works more efficiently. Calcium helps the brain convert the amino acid tryptophan into melatonin, which induces sleep . This also explains why dairy products , which contain both tryptophan and calcium, are among the most effective products for sleep .
Another reason to love this green. With a hefty list of sleep - promoting nutrients , spinach is a good friend to anyone suffering from insomnia . Greens are a source not only of tryptophan, but also of folic acid, magnesium and vitamins B6 and C, which are the main factors in the synthesis of serotonin, and later melatonin. Also, spinach contains glutamine, an amino acid that helps remove cellular toxins from the body that cause sleep problems .
When it comes to cooking spinach, choose the lowest heat treatment. Heat breaks down glutamine, as well as vitamins C and B, since greens are best eaten raw. For example, you can mix spinach with banana and almond milk and make a smoothie for the perfect snack before bed .
Tryptophan, an amino acid found in most types of meat, has a powerful hypnotic effect. A recent study of insomniacs found that just ¼ gram of tryptophan—about the amount found in a skinless chicken leg or 85 grams of lean turkey meat—was enough to significantly increase the number of hours of deep sleep . Another positive effect is normalization of weight. Combine your tryptophan source with carbohydrate-rich foods like brown rice (it's also rich in sleep -promoting magnesium and vitamins B3 and B6) to boost the effect.