In order to improve the quality of their sleep, it is advisable to eat foods rich in tryptophan, for example, such as legumes, honey, turkey or chicken.
Did you know that what we eat before we go to sleep has a strong effect on our sleep? The Institute of Biomedicine and Nutrition (at the University of Helsinki, Finland) is absolutely sure of this, experts explain that a high-calorie and “energetically saturated” dinner (rich in fats and refined carbohydrates) can cause insomnia.
Certainly, factors such as stress can affect our sleep and rest, but it is important that the last meal includes certain nutrients that promote deep and peaceful sleep.
And in our today’s article, we will tell you how to achieve this.
All that we eat before going to bed affects the quality of our rest
That’s what often happens to each of us: after a hard day’s work, we come home tired and very hungry. During this day, food was not enough and, as they say, “on the run,” and dinner is the only opportunity to fill the gap and meet their needs.
But, of course, if possible, this state of affairs should be avoided. Better try to eat breakfast properly in the morning and have a hearty lunch, so that the stomach does not torment you in the evening when it’s time for dinner.
The relationship between diet and sleep is very close, to this conclusion, after several studies, scientists from the University of Helsinki came, which we already mentioned at the beginning of the article. And here are a few key points that should always be kept in mind:
Melatonin is the main substance that is responsible for regulating the cycles of our sleep and wakefulness, it is helped in this by tryptophan and serotonin (they also play an important role in what we will have as a result of the quality of sleep). We strongly restricted to you do not take any drugs or medicines for sleeping.
First of all, it is necessary to consume foods rich in tryptophan, because it is thanks to this kind of amino acids that our body can synthesize serotonin and melatonin, and they, in turn, reach the nervous system.
Ideally, the last meal (dinner) should be two hours before going to bed. So our body will have the opportunity to digest well the incoming food, the nutrients from them will enter the bloodstream and do their thing: they will help us relax.
In order for these nutritional compounds to reach the brain, it is necessary to provide yourself and the appropriate conditions for relaxation, namely, turn off the light (sleep better in the dark).
It is then that the pineal gland secretes the above melatonin into the bloodstream. So try not to activate your brain again by working on a computer, laptop or light from a mobile phone.
What products will help improve sleep?
Lean meat (turkey and chicken)
In the meat of turkey and chicken, there is little fat, but because it is easily digested. In addition, both kinds refer to dietary food and are a source of tryptophan, which allows our body to synthesize serotonin.
And thanks to this neurotransmitter, we can relax and enjoy good health.
Garnish for chicken or turkey meat should also be easy. Chicken breast you can pour, for example, lemon juice and serve along with asparagus.
As you probably heard, at night it is undesirable to eat salads, especially those containing complex vegetables for digestion, which can cause increased gas formation or heaviness in the stomach.
However, watercress is a very light green, which has a pleasant taste and, most importantly, is rich in vitamins C and B9, which help us regulate our mood and help to relax. In addition, watercress strengthens the immune system of our body!
Do you like red rice? This kind of whole grains is rich in fiber and is capable of increasing the level of serotonin. Very useful dish.
In principle, all whole grains will become a very suitable food in those times when we experience strong tension, stress or anxiety.
Therefore, add to your dinner a piece of whole-wheat rye bread (it is rich in vitamin B and promotes good digestion).
Moderate amount of vegetables
Beans or peas, for example, are perfect for an easy and at the same time satisfying and healthy dinner. After all, in fact, these are vegetable proteins without any cholesterol, which will provide our body with vitamins B1, B3, B6, B9, and magnesium.
All these nutrients help regulate the functioning of the nervous system due to tryptophan. So if you add chicken breasts or a slice of salmon to beans, then you will have an excellent dinner from all points of view.
Artichokes with olive oil, vinegar, and lemon
Tasty, is not it? Prepare several artichoke pieces for a couple (or boil them) so that they become soft enough, add a little olive oil and vinegar. This version of the garnish for dinner will be an excellent choice, as it will give a sense of satiety and provide the body with the necessary nutrients for completing the day.
Artichokes help to reduce the level of bad cholesterol, promote the absorption of fats and improve digestion. Try it today? And after such a dinner, a calm and deep, restoring sleep will be guaranteed to you.
Tablespoon of honey before bedtime
Very many people before going to bed, drink a glass of warm milk with a spoonful of honey. However, it is known that not all are well tolerated by lactose, so cow’s milk, in this case, can be replaced by any vegetable drink (oatmeal, rice or almond milk, for example) or to eat a spoonful of honey for nothing.
But why is honey useful before bedtime? And because it helps the work of our liver.
After all, this organ works very intensively during our rest hours, the liver cleanses the blood, synthesizes enzymes and participates in metabolic processes.
Fructose and glucose, which are part of honey, will provide a sufficient supply of liver glycogen for the whole night. You will sleep peacefully while your body will continue to perform all the important processes and functions.
Only always try to buy pure, organic honey!