Improve sleep with the right diet
A good night rest is crucial to our Health and gives the body time to rest and regenerate. lack of sleep it can not only have a negative effect on mood, but also on motor skills and such immune system to affect. Experts explain how to adjust the nutrition the Sleep it can be better.
Sleep problems are common. Simple measures, such as relaxation methods, can often help you sleep better. What many people don’t know is that nutrition also plays a big role here. In a recent article from the renowned Cleveland Clinic (USA), experts explain which foods can contribute to better sleep health.
Health problems caused by lack of sleep.
Sleep doesn’t get the attention it deserves, says Dr. Michael Roizen: “We prefer to work late, watch TV or use social media. Our bodies just can’t shut down, or health issues make it hard to fall asleep or stay asleep.”
Lack of sleep should not be taken lightly. Because not getting enough sleep can contribute to a weakened immune system, memory problems, increased stress and even obesity (obesity), according to the doctor.
One of the worst effects of sleep deprivation is a powerful inflammatory response that your body uses to fight off problems. If your body never shuts down to rest, that response stays at high levels, says Dr. Roizen.
The attacking immune cells begin to damage healthy ones, increasing the risk of heart disease, diabetes, and arthritis.
Another problem: not getting enough sleep makes you feel tired. When you feel tired, your body wants to increase energy levels, so it turns to the quickest solution: sugar. Therefore, many people with insomnia turn to sweets, which increases the risk of weight gain.
As with many other health problems, lifestyle changes can help improve sleep, says Dr. Roizen. Diet is also of great importance here.
“Food is directly linked to serotonin, a key hormone that, along with vitamins B6, B12 and folic acid, helps promote healthy sleep”explains nutritionist Kristin Kirkpatrick.
“Try to eat foods that calm the body, increase serotonin levels and prepare you for restful sleep”the expert recommends.
While there are no magic sleep-inducing foods that instantly induce drowsiness, research shows that foods high in fiber and low in saturated fat and simple carbohydrates (sugars) should help.
In fact, a study published in the Journal of Clinical Sleep Medicine found that eating high-fiber, low-fat meals resulted in deeper, more restful sleep. The following foods should contribute to better sleep:
Count on whole-grain bread, cereal, whole-grain pasta, and brown rice. Avoid simple carbohydrates, including white bread, pasta, and sweets like cookies, cakes, pies, and other sugary foods. These tend to lower serotonin levels and do not promote sleep.
Lean proteins include low-fat cheese, chicken, and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. Tryptophan is also found in egg whites, soybeans, and pumpkin seeds. Avoid high-fat cheese, chicken wings, or fried fish. These take longer to digest and can keep you awake.
heart healthy fats
Unsaturated fats not only promote your heart health, they also improve your serotonin levels. Examples include peanut butter (read the label to make sure peanuts are the only ingredient) and nuts like walnuts, almonds, cashews, and pistachios. Avoid foods with saturated and trans fats, such as potato chips, chips, or other high-fat snacks. These reduce serotonin levels.
Like tryptophan, the nutrient magnesium has also been linked to better quality sleep. Include a magnesium-rich leafy green, such as spinach, in your dinner. Nuts, seeds, avocados, and black beans are also magnesium-rich foods.
Certain beverages can promote or prevent sleep. Relaxing drinks before bed include warm milk or herbal teas such as chamomile or peppermint. As for caffeinated beverages, Kirkpatrick recommends that if you’re having trouble sleeping, try to have your last cup at 2 p.m. Caffeine can affect people differently, and even the smallest amount of stimulants can keep you awake.
Fresh herbs can have a calming effect on your body. For example, sage and basil contain chemicals that reduce tension and promote sleep. However, avoid herbs like red or black pepper at night, as they have a stimulating effect.
Some snacks can also help prevent tossing and turning:
- Try a banana with low-fat yogurt
- Eat low-fat cottage cheese with some 100% whole grain crackers
- Enjoy an apple with mozzarella cheese in strips
- Tart cherry juice also appears to promote sleep
As always, eat in moderation and contact your doctor if you have persistent sleep problems that don’t resolve within a few days. (ad)
Author and source of information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.
- Cleveland Clinic: 6 Foods That Help You Sleep, (Accessed: 05/29/2022), Cleveland Clinic
- Marie-Pierre St-Onge, Amy Roberts, Ari Shechter, Arindam Roy Choudhury: Fiber and saturated fat are associated with sleep arousal and slow-wave sleep; in: Journal of Clinical Sleep Medicine, (published: 01/15/2016), Journal of Clinical Sleep Medicine
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.