Food for Sleep: How Diet Affects Sleep
Biological processes are inextricably linked with human life. One of the most important is sleep - a universal way of rest, usually carried out at night.
It is important to maintain a regular cycle of activity and rest; otherwise, noticeable weight loss (increase) is observed. For example, the need for carbohydrates increases, threatening overeating.
Classic insomnia is partly caused by poor nutrition.
In view of this feature, experts identify the following categories of products that have a positive effect on the quality of sleep.
Foods containing the component Triptofan: milk, animal meat, beans, grains, nuts. An excellent option are products enriched with amino acids (hard cheese, cottage cheese, soy, hazelnuts, oatmeal, whole grain bread).
Food containing the component Melatotonin, which is most useful for dinners. Of course, you can’t eat them right before bed — the body simply doesn’t have enough time to digest the treats and get the nutrients from them.
The most optimal solutions are rice grains, ripe bananas, cherries, carrots, radishes, corn cobs, and tomatoes.
It should be taken into account that incoming Melatotonin undergoes partial destruction due to enzymes in the gastric juice.
The component is absorbed only under favorable conditions of the digestive environment.
Vitamin complexes. First of all, magnesium (Mg), contained in fresh vegetables and fruits, is considered useful for sleep.
An alternative are nuts and cereals, which work optimally during snacks and dinners.
B vitamins (B1, B2, B5, B6, B12) are another important "postulate". Low "coefficients" prevail in bran, bread, potatoes, spinach, and cabbage such as broccoli.
High values are limited to animal foods (milk, egg yolks, meat).
Vitamin D also affects sleep; its increase is guaranteed by regular consumption of vegetable oils, fish fillets, and frequent exposure to sunlight.
