Diet for sleep
Each person in particular moments of life faces such a problem as insomnia. We have already touched on this topic more than once, and we know that the causes of insomnia can be different – physical or psychological. Now it has become known that they are also gastronomic. According to clinical studies, in about 50% of cases, insomnia is caused by anxiety, depression, or stress. If one or another of these factors prevents you from falling asleep, you should consult a doctor. However, other reasons affect the quality of sleep, and the main one is your food.
As paradoxical as it sounds, food and sleep influence each other. If you eat incorrectly, you will not be able to fall asleep. When you can’t sleep, your eating habits are violated, as Sally Kravich, a specialist in holistic (holistic) nutrition and the author of The Vibrations of Life: Creating Health and Longevity, notes.
To identify the cause of your ailment, start keeping a diary. During the day, write down all the foods, dishes, and drinks that you ate. This will help to introduce positive elements into the diet and exclude everything that seems to interfere with healthy sleep.
Bad sleep can be affected by:
Alcohol and Cigarettes
One or two glasses of wine during lunch or a glass before bedtime contribute to falling asleep, but remember – excessive amounts of alcohol cause the opposite effect. It’s best to stop drinking alcohol altogether. Cigarettes are also powerful stimulants that negatively affect the overall picture of brain activity.
Coffee, tea, cola, chocolate contain caffeine, which is a potential cause of insomnia. It is better to refrain from using them starting in the afternoon.
Aged yellow cheese contains tyramine – a substance that excites the human brain. The use of cheese leads to the cessation of the production of the hormone melatonin, and the person continues to stay awake.
Before going to bed, it is better to refrain from eating sweets. They cause an instant rise in blood glucose at a time when the body begins to prepare for rest.
Often waking up at night can cause hunger. A drop in blood sugar below a certain level stimulates the brain, and it sends a “eat time” signal. Therefore, before going to bed, it is useful to have a light bite: eat a sandwich with a banana, whole grain bun, dried fruits or drink a glass of warm milk with a spoon of honey.
For better sleep, you should eat foods that contain the amino acid tryptophan. Amino acids are the bricks that make up proteins, and tryptophan is part of all protein foods, especially turkey meat, chicken, game, and cauliflower, broccoli, milk, cheese, lean meat, eggs and soy. In the brain, tryptophan is converted to the neurotransmitter serotonin. The latter plays an important role in the process of falling asleep.
Milk drunk at night makes falling asleep easier. This is because the natural sugar contained in milk helps to convert tryptophan, which is part of milk proteins, into serotonin.
Foods rich in carbohydrates – pasta, potatoes, bread and fruits with a small amount of protein in the form of fish, poultry and lean meat – can become an ideal cure for insomnia. But foods that are low in carbohydrates, but a lot of protein, such as fish or chicken with a serving of salad, can have the opposite effect.
Roughly ration menu for good sleep
(choose one dish from the list)
whole-grain toast with jam;
fruit compote + yoghurt;
sandwich with lean meat, turkey, chicken or fish
omelette with green salad
warm turkey salad seasoned with olive oil and lemon juice
milk with honey
During the day, drink 8 glasses of liquid, a snack between the main meals can consist of fruits, walnuts.