How to adjust the diet, to sleep sweetly all night, says our expert nutritionist, clinical psychologist, nutritionist, member of the national Association of clinical nutrition Anna Iwaszkiewicz.
One of the most important things you can organize to keep your body healthy, it is definitely a dream. In fact, according to a study in “the Journal of clinical sleep medicine,” failure in sufficient time of sleep (at least seven hours a day) can lead to poor attention, depression and also weight gain.
Let us examine the most effective ways to combat insomnia and improve your night’s rest:
1. Avoid sugar and simple carbohydrates at night
Avoid eating sweets: chocolate, simple carbohydrates, juices or high glycemic fruit before bed. This can lead to increased blood sugar levels, increase your energy, and you may Wake up feeling hungry. Instead, try a little protein with the veggies / small amount of complex carbohydrates with protein can boost levels of melatonin and help you fall asleep quickly!
Some people can eat fruit before bed, but make a delicious combination melatonin-forming products and high-protein snacks so you don’t Wake up in the middle of the night.
Examples of good snacks before bed:
- hummus with cucumber or celery
- a small handful of soaked cashew nuts,
- ½ Baked Apple without sugar
2. Limit caffeine after 12 noon
Did you know that the effect from caffeine can last up to 12 hours? If you can’t sleep at night, perhaps it’s because of the overdose of caffeine during the day. Try an alternative caffeine-free beverage.
3. Eat foods that produce melatonin
Melatonin is one of the main keys to a healthy natural sleep cycle. Therefore, a combination of certain fruits and carbohydrates, which support contain melatonin or tryptophan, which promotes production of melatonin and will help you long and sweet sleep.
Anna Ivashkevich: “I do not recommend eating a heavy meal right before bedtime or consume large amounts of sugary fruits. But to include these foods in your dinner or an hour before bedtime snacks to boost melatonin production and to ensure a healthy sleep, it’s worth it.”
- Brown rice
- Red wine
Foods that contain tryptophan can also be eaten in the evening because they help produce serotonin, which is necessary for the production of melatonin:
- Soaked nuts
- Fish, Turkey
- Sesame seeds
4. Add magnesium products or supplements
Magnesium deficiency can lead to sleepless nights. While there are many magnesium-rich foods you can eat for dinner or as a snack before bedtime, various supplements can help you to improve your sleep.
In fact, one study in the “Journal of research in medical Sciences” showed that magnesium supplements improve insomnia and sleep efficiency.
5. Use natural supplements for sleep
If you are faced with a chronic lack of sleep, consider natural supplements for sleep, such as Valerian root, passion flower and melatonin. Often they are available in tea or in tablets. It can help to sleep when you’ve had a few sleepless nights and get some much needed rest.
But they should be used only for a limited time. If you find that the minimum sleep has become the norm within a few weeks or months, consult your doctor.