Can't you sleep a wink and don't understand why? One of the causes to review is undoubtedly nutrition: there are foods that facilitate falling asleep naturally and others that, if taken repeatedly in the evening, make a peaceful night's rest difficult, if not impossible.
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Can't you sleep a wink and don't understand why? One of the causes to be reviewed is undoubtedly powerThere are foods that facilitate falling asleep naturally and others that, if taken repeatedly in the evening, make a peaceful night's rest difficult, if not impossible.
Let's see them in detail:
Foods to prevent insomnia:
1) PUMPKIN SEEDS
I pumpkin seeds they are one of the richest foods of magnesium, a mineral that in situations of prolonged stress can be lost or consumed in considerable quantities. A busy life, intense physical activity are some of the reasons that make a more targeted dietary supplement necessary. Pumpkin seeds are just some of the foods that contain magnesium, to name a few: dried fruit, fish, broad leaf vegetables etc. If the nervousness, the anxiety, the nocturnal awakenings are lurking, take these foods more regularly and you will see how the tension will decrease little by little.
2) RICOTTA
Cottage cheese contains tryptophan an essential amino acid that raises levels of serotonin in the brain and melatonin, the hormone that induces sleepiness. Against insomnia, stress and depression there are many foods containing tryptophan that help to relax mind and body: ricotta, carbohydrates, milk-based foods and for those who are lactose intolerant, the soy milk, tofu, lentils or hummus. A good warm cup of milk before going to sleep, as our grandmothers advised well, was it not a panacea for sleep and a good content of tryptophan?
3) SESAME SEEDS
Sesame seeds are also high in tryptophan and carbohydrates, perfect for munching before bed!
4) RICE
If you prefer rice instead of pasta ... your rest will be the envy of the greatest chefs! Rice, preferably wholemeal, is certainly more digestible than pasta but has an excellent tryptophan content. You can also try oats as a calming agent for the nervous system. Other foods yet? Take a look at this table.
5) SPINACH
Spinach also contains magnesium and is rich in chlorophyll. Other important nutrients contained in spinach are calcium, vitamin B6 and folic acid, substances that promote muscle relaxation.
Foods That Promote Insomnia:
1) REFINED CARBOHYDRATES
They are eg. Baguettes, Biscuits, Cereals (packaged), Donuts, White bread, Non-wholemeal pasta, Non-wholemeal rice ... are foods rich in hard to digest sugar. They provide short-term energy, ideal for those who carry out intense sports activities because they give an immediate energy supply. The disposal phase of sugars takes a long time so it is preferable not to eat them before going to sleep.
2) MONOSODIUM GLUTAMATE
Il monosodium glutamate it is contained in ready-to-eat, prepackaged foods and can, in some individuals, cause an exciting reaction. In addition to disturbing sleep, the health effects of this substance are not yet clear. When in doubt, better stay away from it.
3) SMOKED BACON
Does the smoked bacon give you the impression of "pulling up"? It is true: it is a food that produces tyramine, substance that secretes norepinephrines, brain stimulants. Other foods are sauerkraut, smoked products, aubergines, wine, sausage, cheese. They are all exciting substances that in high doses before going to bed do not favor night rest.
4) ALCOHOL
Alcohol intake during the evening hours can alter sleep, causing nocturnal awakenings. L'sedative effect is superficial and the workload to which the liver is subjected makes the night sleepless with numerous nocturnal awakenings (also increasing nocturnal diuresis).
5) CHOCOLATE
Chocolate contains stimulating substances such as tyramine and phenylethylamine which increase the release of norepinephrine. If the primacy is to be attributed to coffee, chocolate also plays its part with a content, albeit lower, of caffeine, an exciting substance par excellence.
For a regenerating rest it is good then to pay attention not only to healthy habits in the food sector but it is certainly a valid help to follow correct practices of rest and relaxation. What's better than a little yoga or a good massage before cuddling between the sheets?
Michela Silvestri
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