The famous phrase "you become what you eat and drink" may seem like a clich, but deep down there are facts that can be clarified He realized them. The foods we eat during the day shape our moods, moods and behavioral patterns. Hence, it can be claimed that proper nutrition is a healthy sleep pillar. In such a way that the smallest changes in food consumption patterns manifest themselves directly in the quality and amount of sleep. As you eat healthier foods, the quality, amount, and depth of sleep will increase.
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The Relationship Between proper nutrition and sleep
In a recent article by Dr. Jose Colon, a sleep and nutrition expert, in the journal sleep Review, useful tips about The relationship between proper nutrition and sleep is presented. According to Dr. Colon, there is no definite "best" or "worst" when it comes to proper nutrition. However, proper nutrition can be categorized into certain contexts. Plant foods and low-sugar foods are good places to start. Here is an excerpt from the scientific findings of Dr. Colon's study.
Useful foods for better sleep/p>
First, we introduce the foods that improve the quality, rhythm, depth and amount of sleep at night. Try to include these foods in your proper food basket as much as possible.
Protein-rich foods: Low-protein diets cause sleep disorders and reduce quality and Its amount increases during the night. According to scientific studies in the field of sleep, every adult needs 7 to 9 hours of sleep a night, and if this amount decreases, the quality of daily life will be severely damaged. One study found that 20% of the protein calories consumed during the day can have a dramatic positive effect on the quality of sleep at night.
Carbohydrate-rich foods: When it comes to nutrition Suitable for better sleep, it is difficult to talk about carbohydrates. In general, carbohydrate foods are good for a healthy sleep, but their usefulness depends on the type of carbohydrates they contain. To get a good night's sleep, you need to eat foods that are high in fiber. Therefore, whole grains, fresh fruits and vegetables are smart choices. Remember to avoid sugar as much as possible, as it can cause drowsiness and numbness in the body.
Fat foods: In general, fat foods Can not be considered good candidates to be in the nutritional subgroup, but it should be noted that fat is also necessary for the body in certain amounts. It is interesting to know that diets containing very small amounts of fat can cause severe drowsiness during the day and reduce the depth of sleep at night. On the other hand, scientific studies have shown that keto diets (containing small amounts of carbohydrates and higher amounts of protein and fat) can increase the quality and depth of sleep. Sleeping better does not promote it. Getting proper nutrition through your diet does not have to be complicated. Remember that it is important to see a nutritionist before following the instructions of the keto diet.
- 15 low-carbohydrate foods suitable for the ketogenic diet
Ingredients Foods Containing B (B) Vitamins: B vitamins are easily included in the proper nutrition subgroup. These vitamins are the best types of vitamins to regulate sleep and increase its quality. Vitamin B12 helps regulate the biological clock. Vitamin B1 regulates sleep patterns, and Vitamin B9 makes the sleep process easier by reducing stress. Adequate nutritional diets include B vitamins, whole grains, dark leafy vegetables, meats and dairy products. Dairy products are rich in calcium. Calcium intake reduces stress and balances the nerves in the brain. Try to eat yogurt an hour before bed to sleep better.
Foods containing magnesium: Magnesium is a mineral found in a variety of foods such as nuts, leafy vegetables, Legumes (especially beans) and seeds are found. Getting proper nutrition through your diet does not have to be complicated. If you can not get proper nutrition, you can take magnesium supplements in a controlled manner. Eliminate the substance.
Foods containing zinc: This substance is found in large amounts in foods such as nuts and legumes. Scientific studies have shown that lack of proper nutrition containing zinc, especially in childhood, can cause irreversible damage to the quality and depth of sleep throughout life.
Melatonin-containing foods: Melatonin Also known as "sleep hormone", it is a substance that is naturally secreted by the pituitary gland in the body. This hormone helps regulate the biological clock and prepare the body for sleep. Keep in mind that in general, proper nutrition containing melatonin is preferable to taking supplements containing this hormone. Nuts generally contain good amounts of melatonin.
Foods containing tryptophan: Tryptophan is one of the most essential amino acids for a healthy body. proper nutrition containing sufficient amounts of tryptophan can play an important role in better and longer sleep. This amino acid can be found in a variety of meats, legumes and even chocolate.
Omega-3 rich foods: The richest source of omega-3s is fish. This substance can be found in the protein of meat of herbivores, nuts and seeds, vegetable oils and leafy vegetables. Omega-3 is very effective in increasing the quality of sleep and maintaining the balance of the biological clock, and as a proper nutrition, it should be included in the daily diet.
8 sleep-enhancing foods
Bananas Bananas are rich in magnesium and potassium, which are
good for reducing stress on the nerves in the brain. If you do not
get enough magnesium, you may develop Restless Legs Syndrome and be
unable to sleep overnight due to severe muscle contractions.
This syndrome affects many muscles and causes insomnia and mood
swings. Controlled consumption of bananas, as a proper
nutrition to improve sleep, shows its positive effects in
the long run.
2. Fish is a rich source of tryptophan and omega-3, not only to
improve sleep, but also to improve sleep. The overall health of the
body is also a good nutrition. As mentioned earlier, these two
substances are essential for a healthy and quality sleep.
Tryptophan is also found in tuna and shrimp, but you should make
sure they are not poisonous before eating these seafood.
Spinach, despite its high calcium content, is a good nutritional supplement to improve mental health and stimulate the secretion of the hormone melatonin. Consumption of raw spinach helps to regulate the natural clock. Along with spinach, green seeds are also recommended for nerve healing.
For better sleep during the night, oatmeal is a good nutrition. Otomil contains large amounts of oats and can increase insulin secretion and make you feel drowsy. Oats also affect the release of more melatonin, which helps you sleep better and deeper.
Homs is a good nutrition and a rich source of tryptophan that can help you sleep better. In addition, this food is very satisfying and can be consumed as a suitable and sleepy dinner.
Almonds, despite their many properties, can be part of everyone's daily diet. The magnesium in almonds helps calm the nerves and relax the muscles. This proper nutrition even plays a role in balancing blood sugar levels and providing the body with protein. Eating 10 almonds a day is very beneficial for long-term health and can gradually regulate the sleep process.
Good sleep depends on adequate secretion of the hormone melatonin, and consumption of cherries is a good stimulus for further secretion of this hormone is considered. Try adding cherries to your daily diet. To be more effective, you can eat a combination of cherries, oats and walnuts for breakfast to have energy during the day and sleep well at night.
8. Read more
This soy-based nutrient is an extremely healthy and healthy diet that regulates hormones and the biological clock. Adding continuity to your daily diet, especially for women, has many benefits. For example, continuing to prevent menopause can lead to hot flashes and increase the depth of sleep during the night. A good diet to improve sleep is to avoid foods that reduce the quality of sleep in addition to eating foods that help you sleep. The following is a list of 8 nutrients that impair sleep quality.
High levels of caffeine in coffee and Tea is not a secret to anyone, but there are still misconceptions about consuming these two popular drinks. For example, decaf coffee is widely believed to have little effect on sleep quality. A scientific study recently published in the journal Clinical sleep shows that consuming decaffeinated coffee is not much different from regular coffee, and both play a significant role in reducing sleep quality.
Tea is also one of the beverages that is often overlooked for its caffeine content. It is true that the amount of caffeine in tea is much less than coffee, but a cup of tea can easily prevent you from sleeping comfortably. In addition, the acidic properties of tea can irritate the stomach during the night and deprive you of sleep.
Desserts are usually made with large amounts of sugar and are therefore a happy moment. On the hidden desserts shows itself when sleeping. These sugary foods greatly impair sleep quality because they do not burn very high calories overnight and cause nervous tension. Along with desserts, packaged chocolates, which are a combination of sugar and caffeine, are also the enemy of sleep.
4. Spicy foods
Eating foods that have very strong flavors, especially spicy foods, can cause heartburn and difficulty sleeping. In addition to these foods, citrus consumption should also be controlled. Such fruits are rich in sugar and because of their acidity, they irritate the stomach a lot.
5. French fries
Unfortunately, the popularity of this dish does not make it a good diet! Roasted potatoes are difficult for the stomach to digest due to their high fat content and taste, and are often accompanied by heartburn. Stomach upset greatly reduces the quality of sleep, if it allows sleep to come to your eyes!
6. Red meat
Controlled consumption of red meat is not bad in itself, but you should note that it Do not take before bed. This type of meat is high in fat and protein and it takes longer to digest than other types of meat. On the other hand, eating red meat before going to bed carries other side risks, such as an increased risk of heart attack.
Broccoli's reputation as a healthy diet makes its list a bit unbelievable, but the fact is that eating this nutritious food before bed is not a good idea. Broccoli is high in fiber, which, like protein, is difficult for the stomach to digest. Try to postpone the consumption of broccoli and other fiber-rich vegetables for at least 6 hours before bedtime.
Celery, like broccoli, is very good for the body, but should not be eaten before bedtime. Cabbage and other foods such as watermelon and cucumber contain a lot of water. Therefore, consuming them before going to bed means being halfway to the toilet! Keep in mind that bladder discomfort can affect sleep quality as much as stomach upset, and even more so. Family problems and changing time, the nutrition factor also plays a very important role. Try to add some foods, such as nuts, to your daily diet and avoid other attractive but destructive foods, such as sweets, to sleep healthier, longer, and with better quality.The article is for educational and informational purposes only. Be sure to consult an expert before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: Psychologytoday, Newhealthadvisor, Bustle