Diet and sleep: how to overcome sleep disorders through diet ?
Insomnia is one of the relatively common sleep disorders. This disorder can be very disabling and is characterized by a difficulty in falling asleep, night wakings, a feeling of tiredness as soon as you wake up, concentration problems during the day. Adopting an adequate diet, especially at the evening meal, can help avoid a serotonin deficiency and promote sleep.
The links between food and sleep
What we eat and when we eat affects our sleep. In fact, eating large meals late at night can even have the opposite effect. This can lead to heartburn and other gastrointestinal problems that will keep you in bed. A poor diet will have a negative impact on sleep and alertness, while at the same time, a lack of sleep will modify eating habits and cause weight gain. Some foods promote sleep.
On the contrary, others such as proteins stimulate wakefulness and therefore decrease the quality of sleep. It is necessary to eat reasonably in the evening and approximately 2 to 3 hours before bedtime to let the body temperature go down. Respecting the regular schedule of the 3 daily meals will synchronize our biological clock and thus improve our sleep.
What to eat in the evening to sleep better ?
It is very important to have a varied and balanced diet that covers the body’s needs in nutrients. To help you fall asleep, we recommend foods rich in tryptophan, zinc, magnesium or foods with a high glycemic index. They have a very positive effect on the quality of sleep. These nutrients help prevent serotonin deficiency and are important in the chemical balance of the brain.
A deficiency in any of these nutrients can lead to a decrease in the quality of sleep. Consulting a dietician can also be useful to ensure that your diet is well balanced. Sleep well and live better thanks to the advice of the experts in the field of nutrition’afdiag.
These foods put our digestive system and our body to the test. This results in waking up in the middle of the night while our body is struggling with digestion.
They lead to a feeling of tiredness in the morning with an irresistible desire to eat fatty and sweet foods again. Eating fatty meals at dinner often leads to disturbed sleep and excessive sleepiness during the day. Meals that are too large or too rich in fat and protein prolong digestion and increase thermogenesis.
A heavy, fatty, protein-rich evening meal can prevent the secretion of neurotransmitters and hormones that promote sleep. The consumption of meat, poultry, fish, seafood, eggs is not recommended in the evening if you have problems of insomnia, because these foods are very rich in proteins. A meal rich in protein promotes dopamine synthesis and impairs sleep.
It is therefore recommended to avoid meats, cold cuts, poultry with skin, bacon, lardons, cheeses, meat-based sauces, breaded or fried chicken, meats in butter or cream sauce. In addition, meals eaten too late in the evening do not allow adequate digestion before bedtime.
Alcohol and caffeine
To sleep well at night, avoid caffeine. It blocks the action of adenosine in the brain and inhibits the secretion of melatonin up to 6 hours after its consumption. Adenosine promotes sleep, while melatonin is essential for sleep. Mint should also be avoided in the evening, as it is a stimulating plant.
Alcohol, consumed with the evening meal and in the evening causes rebound insomnia. In fact, it initially helps to fall asleep, then leads to adrenaline secretions and blocks the entry of tryptophan in the brain. What prevents sleep from going into the deep phase. Alcohol also lowers the level of melatonin, a hormone necessary for sleep.
Alcohol will also reinforce snoring and sleep apnea, which also cause a decrease in sleep quality.