2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Sleep is a natural relaxing process that reduces the functions of some senses. It is necessary to restore the mental and physical strength of the body, has a key role in the consolidation of memory, especially affects the overall evolution of the brain.
The average person spends a third of their life asleep. The accelerated pace of life we lead today, the large number of working hours, the constant rush and other negatives of modern life cause sleep problems, ie. insomnia in most people.
However, the good news is that some nutrition decisions can affect the quality of sleep. In other words - following some rules when eating, and you will sleep better and feel healthier.
Do not miss a meal, and then strive to catch up!
Skipping meals during the day can be considered a good way to lose weight, but it only upsets the body and causes sleep problems.
Eat earlier and more often
While sleeping, the body uses energy to regenerate, while the calories expended must be compensated. Eat a mixture of protein and carbohydrates for breakfast (such as eggs and whole grain slices), and eat at least 4-5 small meals during the day. Eating something healthy every few hours will help the body and brain achieve the right balance of hormones and neurotransmitters that are important for sleep regulation.
Say NO to the chips
Just say no to chips and other greasy snacks. Fatty and spicy foods make it difficult to digest, and this keeps you awake longer than necessary.
Don't overdo the calories
If you reduce your daily calorie intake to 1200, the body does not get enough of the nutrients it needs, which can also affect sleep. For example, iron deficiency can lead to symptoms similar to those caused by leg fatigue, while folic acid deficiency can lead to insomnia.
Be careful with salt and coffee
Various finished products contain large amounts of salt, which can interfere with your sleep rhythm by raising your blood pressure and causing dehydration. Caffeine, on the other hand, stays in the body for up to 12 hours, so you will feel the effects of an afternoon coffee much later.
Vitamins and minerals that will help you sleep better
Vitamin B: Improves the body's ability to regulate tryptophan secretion and produce more serotonin, which are important for sleep regulation. This vitamin is found in chicken, bananas, potatoes, nuts.
Calcium: This natural relaxant has a calming effect on the nervous system. You can get low-fat yogurt, cheese, broccoli, spinach.
Zinc: Lack of this mineral is also associated with insomnia. You can recharge by eating nuts, various seeds, whole grains and more.
Iron: Lack of this mineral causes symptoms of fatigue. It can be found in meat, legumes, dark green leafy vegetables, dried fruits and more.
Honey: regulates the release of serotonin. It is found in cereals, beans, hazelnuts and more.
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