The quality of sleep can be influenced by factors that are not obvious at first glance.
One of the important points is nutrition.
Foods That Worsen Sleep
1. Caffeine is a well-known stimulant. The substance is found not only in coffee, but also in most teas. You should refrain from drinks containing it if there are no more than six hours left before bedtime.
If there is no effect, it is better to switch to caffeine free coffee beans and teas. Cocoa powder also contains 230 mg of caffeine, and dark chocolate, respectively, 43 mg per bar. If you really want chocolate with your evening tea, choose white.
2. Alcohol puts you to sleep quickly, but wakes you up just as quickly. An individual dose, sometimes small, provokes restless sleep and nightmares. Constant alcohol consumption is guaranteed to lead to insomnia.
3. High-fat foods disrupt metabolism and natural circadian rhythms. Instead of relaxing, the body spends energy on digesting heavy food, as a result of which a person cannot fall asleep.
4. Spicy food, rich in spices, has an invigorating effect. A person can fall asleep, but the sleep will not be deep.
5. Large amounts of sugar reduce the duration of sleep. Sweet sodas are doubly harmful because they contain caffeine in addition to sugar.
6. Refined fast carbohydrates seriously increase blood sugar levels, so it is better not to eat white rice and flour products for dinner.
Foods That Improve Sleep
1. Melatonin is the most important hormone for sleep, found in varying concentrations in all living organisms. Ideally, it is produced in sufficient quantities in the human brain. In case of serious sleep disorders, doctors prescribe melatonin in tablets; to prevent them, it is worth paying attention to products with a high content of it. These include cherries and bananas.
2. Natural sleeping pills are taurine, B vitamins and magnesium. These substances are found in almonds, carrots, spinach and celery.
3. Soft herbal teas - made from mint, chamomile, lemon balm and other plants - serve as a substitute for caffeinated teas. In addition to influencing sleep, these teas have a sedative effect, relieve stress and headaches.
4. Honey, which goes well with calming teas, induces drowsiness and has a calming effect.
5. Omega fatty acids are involved in the synthesis of melatonin and have a positive effect on the nervous system, so you can include flaxseed, nuts and salmon fish in your diet.
