World sleep day: tips and foods to sleep better

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Elia Tabuenca García
@eliatabuencagarcia

On March 18, 2022, the appointment with World Sleep Day returns. Experts are once again focusing attention on the importance of a good rest for brain functions and in general for the well-being of the whole body. However, there are really many people who suffer from sleep disorders, we are talking about 45% of the world population.



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Hence the need for a day that aims to inform about the importance of rest and to convince those suffering from chronic problems to contact experts for the right suggestions. Sleep is a primary need for us, just as are food, water and air. To benefit from the night rest is above all the brain which in this way can, among other things, maintain good memory levels but sleeping well is also essential for the proper functioning of the immune and cardiovascular systems.



People who suffer from insomnia chronic, about 9 million in our country alone, suffer a deterioration in the quality of life and may come to see dangerous consequences of this situation on their health. Sleep disorders can be of different kinds: difficulty in falling asleep, frequent awakenings, apneas that reduce oxygenation, snoring, restless legs, sleepwalking, etc. In short, the problems that can lead to sleep problems are really many.

Those who sleep little or badly also see make your mood worse and nervousness often causes one to react badly even to situations which, on the other hand, if he had rested enough, would not provoke the same reaction.

Let's see then some advice to rest well ...

Index

CIBI SI AND CIBI NO

Foods rich in tryptophan

Eating rice in the evening helps you sleep better. Because? This food increases the levels of the serotonin precursor tryptophan. Other foods rich in tryptophan that therefore act positively on relaxation are sesame seeds, oats, bananas and ricotta. Excellent idea, therefore, that of consume them for dinner so that tryptophan can act directly at the right time, from a few hours before going to sleep.

Foods rich in magnesium

Then there is an essential mineral to promote relaxation and therefore sleep. It is magnesium, therefore, green light, especially in the evening, to foods rich in this mineral: spinach, pumpkin seeds, brown rice, avocado, bananas, almonds.

Read also: MAGNESIUM: THE 10 BEST VEGETABLE SOURCES

To be avoided

To sleep well is better avoid eating tyramine-rich foods in the evening. Tyramine comes from the amino acid tyrosine and stimulates the production of adrenaline, noradrenaline and dopamine, hormones that make us more active and awake. Therefore, the opposite of what our body needs before going to sleep. Here then we must avoid foods rich in this substance such as smoked foods, wine, aged cheeses, sausages, aubergines, chocolate.



Alcohol is also to be avoided, which can first induce drowsiness but then can instead promote nocturnal awakenings, the caffeine and foods that contain it.

Read also: INSOMNIA: 5 FOODS THAT FAVOR IT AND 5 THAT PREVENT IT

Good habits

  • Go to sleep and always wake up at the same time
  • Fate physical activity regularly but not in the evening
  • Choose a good mattress to rest on and keep the room in the room right temperature and atmosphere
  • Do not use electronic devices before going to sleep

Read also: 10 THINGS TO DO BEFORE GOING TO SLEEP FOR BETTER REST

Natural remedies

There are several natural remedies for insomnia that you can try to find the best one for your situation.

lime

Un infusion based on lime it represents one of the ideal natural remedies to reconcile sleep, in fact it has extraordinary calming and relaxing properties, which help to promote a good rest and relax tension.

Orange essential oil

Spread a few drops of lavender or orange essential oil on sheets and pillows or spread it in the room can help relaxation and sleep.

Yoga

Some yoga exercises can promote sleep. The simple, cross-legged position it is the first step to relax before going to sleep. One focuses on one's breathing and clears your mind of worries.



Hot bath

To relax and promote sleep it may be enough to indulge a nice warm bath just before going to sleep. Also in this case you can use essential oils suitable for relaxation such as chamomile, lavender, orange, mandarin.

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