Food Against Insomnia
- Oatmeal, which you ate for breakfast, is more likely to incline you to sleep than give vitality. Oats are rich in melatonin, which relaxes the body, helping you fall asleep. Great for dinner.
- It is believed that morning coffee energizes. This is completely wrong. Coffee does not add energy, it, being an ordinary stimulant, only gives rise to a sense of alertness and tension, which we mistakenly perceive as cheerfulness.
- A handful of almonds - and you will fall asleep as soon as possible. Almonds contain tryptophan and magnesium, which help to weaken muscle and nerve functions, while maintaining a natural heart rhythm.
- If you are a big fan of hard cheeses (Parmesan, Pekkorino, etc.) and you have trouble sleeping - exclude them from the evening diet and look at the result. A high level of the tyramine amino acid found in hard cheeses does not contribute to relaxation and falling asleep, but, on the contrary, provides a surge of energy, stimulating the release of adrenaline.
- By eating honey, we block the action of orexin - a substance whose main function is to maintain a state of wakefulness. But do not overdo it: an incomplete tablespoon for a good, quiet sleep is more than enough.
- Spicy foods cause heartburn, which is amplified many times when you take a horizontal position: your sleep is hopelessly ruined. If you can not do without spicy food, leave it exclusively for the first half of the day - this will prevent a sleepless night.
- Processed meat (sausages, sausages) and smoked meats contain high levels of tyramine, like hard cheeses. They provoke the production of substances that cause anxiety and alertness. If you are not able to completely abandon these harmful delicacies, then at least postpone their consumption in the first half of the day so as not to spoil your sleep. Learn more about what different hormones are responsible for.
- Cherries and cherries, along with nuts and oatmeal, are a natural source of melatonin and great regulate your internal sleep and wakefulness. Undoubtedly, the best way to get a sleep pattern is to consume foods high in melatonin. How does alcohol affect sleep?
- It is generally believed that alcohol calms before bedtime, helps to relax. However, it is not. In fact, alcohol prevents your brain from moving to deeper stages of sleep. As a result, you do not get enough sleep and a feeling of tiredness comes to you in the morning, since it is a deep, slow sleep that is responsible for restoring energy costs.
- Tea has soothing properties. The best sleeping pills are chamomile and lemon balm teas.
- Milk chocolate contains tyrosine, which is naturally converted into a dopamine stimulant. This causes alertness and anxiety, and does not contribute to restful sleep. Eat milk chocolate only in the morning.
- But dark chocolate can be eaten in the afternoon: It contains serotonin and has a relaxing effect on the body. And in general, it is quite useful for health, if you control the amount of its use.
- Hummus, the pearl of Middle Eastern cuisine, is another rich source of tryptophan. If you occasionally wake up at night from hunger, try a snack during the day. To get enough calories during the day, eat a little three times a day, and have a snack twice. Hummus is ideal as a snack. Hummus recipe.
- Herbal teas have an excellent effect on sleep, but this does not apply to ginseng. It acts as an effective stimulant and often leads to insomnia and hypertension. Try to avoid its use several hours before bedtime.
- Bananas contain magnesium and potassium, as well as vitamin B6. Potassium and magnesium promote muscle and nerve relaxation, and vitamin B6 converts tryptophan to serotonin, further enhancing relaxation. An ideal product for a good sleep.
- Most energy drinks contain not only caffeine, but also taurine. - An amino acid that increases alertness, speeds up the heartbeat and raises blood pressure. This has nothing to do with vigor and vigor.
- The turkey also contains tryptophan, which is metabolized to serotonin and melatonin - The two main chemicals responsible for healthy sleep.
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Watch the video: Doctor, I Have Insomnia. What Can I Do? - Alon Avidan, MD. UCLA Health Sleep Center (November 2020).