What foods affect the quality of sleep

     

To describe the interdependent relationship between diet and sleep, I would use the example of Matrioska dolls. Going through the necessary step of eating friendly with your body, you get the deep and restful sleep you want every night. Then move on to the next stage and you will discover that, once the quality sleep condition is checked, you enjoy nutritional benefits. Sounds too good to be true? Well, as long as you are rested, you are more likely to stay true to a balanced diet. When we are well rested, we manage our cravings more easily.

In this article, we have gathered a series of recommendations, but also warning signs in the field of nutrition. I can't wait for you to tell me what effects you feel on your mental and physical state once you have implemented my advice.

✔️So YES before bed✅

Opt for tryptophan-rich foods!

Tryptophan is one of the essential amino acids and we are talking about it in this context because, among other things, it has the role of producing melatonin. This means that it positively influences the body, preparing it for sleep. For example, dairy products contain tryptophan. Therefore, I strongly recommend that you drink a glass of warm milk before bed.

Other sources rich in tryptophan are nuts and seeds, bananas, honey, eggs and turkey. So in the evening you can opt for a piece of baked turkey or grilled with a salad in which you can slip a teaspoon of seeds.

Be sure to eat before bed!

What I mean is that I would never advise you to go to bed empty-handed. You risk late at night, waking up on your stomach, breaking the refrigerator door, as they say. And people with insomnia are especially advised not to fall asleep on an empty stomach. But even in this respect, moderation remains extremely important. You don't need a heavy meal that will force your digestive system to work. The difference between "something" and "too much" is seen when you fail to fall asleep or when you perch in bed in several waking hours that interrupt your rest.

✔️So NOT before bedtime✅

Refrain from hearty meals!

A hearty meal sets your digestive system on fire and, through it, your whole body. And when such an activity overlaps with the time you would like to spend sleeping… the conclusion is clear. An anxious night may be waiting for you, affecting your sleep cycle. Even after sunrise, things will not be easier, because the full meals consumed in the late hours leave you with unforgettable memories: centimeters at the waist and kilograms on the scales. So, don't consider the french fries burger when ordering or preparing your dinner.

Stay away from sources of caffeine that can mislead you!

The scenario I have in mind is this: winter evening - frost - the need to drink something hot - hot chocolate! I know that advertisements promote this association as attractively as possible. Eventually, the magic liqueur is garnished with whipped cream or meringues… And no, I don’t do this description to turn hot chocolate into an irresistible drink. I do it to get used to the image that does not really bring you any benefit.

So, if you want a restful sleep, you will know why to avoid it. Why? You already know that a cup of coffee served in the evening could disturb your sleep. But caffeine consumed in moderate amounts can have similar effects. Therefore, I advise you not to nest in the evening under the blanket with a cup of hot chocolate, cola or black or green tea. These are drinks that you can consume quietly 4 to 6 hours before bedtime. And as for Cola, I would advise you to consume it very rarely or not at all, if possible.

Check the medicine leaflets!

The same problem is felt when it comes to certain pills, which may have caffeine in the composition. Among them are analgesics, diuretics, those for treating colds. If it causes insomnia or interferes with sleep, avoid taking them in the evening. It is also ideal to consult with the doctor who recommended your treatment.

Evening drink is not mandatory!

Wine is indeed a good companion to dinner, but only if it is drunk 4-6 hours before bedtime. Otherwise there is a risk of waking up often, turning from side to side, having nightmares or even headaches. To dilute its effects, drink one glass of water for each glass of alcohol consumed.

Avoid fatty and spicy foods!

Romantic comedies teach us that exotic meals taken on the couch by candlelight are a crucial moment for strengthening the couple's relationship. We often take this opportunity to tell each other the events of the day, while devouring one after another fatty and spicy dishes. Chinese or other Asian dishes fall into this category. If we want to eliminate the risk of restless sleep and the unpleasant burning sensation in the stomach, it would be ideal to keep them for lunch.

Don't drink a lot of fluids and don't smoke!

Of course, hydration remains a daily priority, but not before bedtime. That's if you want to avoid the round trips from the bathroom, which interrupt your sleep. As for smoking, I'll be a little more drastic. I tell you, from my own experience, that it is not easy at all, but the benefits of giving up this habit are extraordinary. Because I am now focusing on the relationship between smoking and rest, I will tell you that nicotine is not really relaxing, as most smokers are tempted to believe. . I tell you, from my own experience, that it is not easy at all, but the benefits of giving up this habit are extraordinary. Because I am now focusing on the relationship between smoking and rest. On the contrary, it is a powerful stimulant, with effects similar to those of caffeine.

Apply these rules one at a time, if you find it difficult to assimilate them all at once. And keep in mind the motto "Health, I love you!",