Sleep is a natural relaxing process that reduces the functions of some senses. It is necessary to restore the mental and physical strength of the body, plays a key role in the consolidation of memory and affects the overall evolution of the brain.
The average person spends a third of their life asleep. The accelerated pace of life we lead today, the large number of working hours, the constant rush and other negatives of modern life cause sleep problems, ie. lack of sleep in most people.
However, the good news is that some nutrition decisions can affect sleep quality. In other words - by following some rules when eating, you will sleep better and feel healthier. Eat foods for better sleep often.
Do not skip a meal and then strive to catch up!
If you skip meals during the day, it can be considered a good way to lose weight, but it only upsets the body and causes sleep problems.
Eat earlier and more often!
While sleeping, the body uses energy to regenerate, while the calories burned must be compensated. Eat a mixture of protein and carbohydrates for breakfast (such as eggs and whole grain slices) and during the day eat at least 4-5 more small meals. Eating something healthy every few hours will help your body and brain balance the hormones and neurotransmitters that are important for regulating sleep.
Say NO to chips!
Just say no to chips and other greasy snacks. Fatty and spicy foods make it difficult to digest and this keeps you awake longer than necessary.
Don't intake too many calories!
If you reduce your daily calorie intake to 1, 200, your body doesn't get enough of the nutrients it needs, which can also affect sleep. For example, iron deficiency can lead to symptoms similar to those caused by leg fatigue, while folic acid deficiency can lead to insomnia.
Be careful with salt and coffee!
Various products contain a large amount of salt, which can interfere with your sleep rhythm by raising your blood pressure and causing dehydration. Caffeine, on the other hand, stays in the body for up to 12 hours, so you will feel the effects of an afternoon coffee much later.
Vitamins and minerals, which will help you sleep better
Vitamin B: Improves the body's ability to regulate tryptophan secretion and produce more serotonin, which is important for sleep regulation. This vitamin is found in chicken, bananas, potatoes, nuts.
Calcium: This natural relaxant has a calming effect on the nervous system. You can get low-fat yogurt, cheese, broccoli, spinach.
Zinc: Lack of this mineral is also associated with insomnia. You can recharge by eating nuts, various seeds, whole grains and more.
Iron: Lack of this mineral causes symptoms of fatigue. It can be found in meat, legumes, dark green leafy vegetables, dried fruit and more.
Honey: regulates serotonin secretion. It is found in cereals, beans, hazelnuts and others.
