Foods that Promote Sleep
Foods that promote sleep.. In addition to having an impact on your fitness, your health and your body, what you eat can also affect your sleep. If you have trouble falling asleep or wake up at night with stomach cramps, this is definitely for the simple reason that you do not eat the right foods before sleeping.
Sleep disorders and insomnia causes are actually many. And poor dietary habits are one of the reasons linked to problems of falling asleep or nighttime awakenings.
Watch Your Eating Habits
Some eating habits should be avoided so as not to have sleep problems. First, even if they say to eat light before sleeping, it remains essential to not go to bed hungry. You may wake up in the middle of the night, your tummy shouting hunger. So take your time to eat properly at dinner.
However the evening meal should not be too much or too rich either, but it should remain a privileged moment of relaxation and well -being. It is preferable to respect the time of dinner and time of sleep and wait at least 1.5 hours after dinner before going to bed. What gives you sleep is the decreasing body temperature and increasing body temperature results in digestion. This is why we must focus on easily digestible foods for dinner.
Foods that Promote Sleep
Some foods contain melatonin- a hormone involved in the sleep process, and tryptophan- an essential amino acid to your metabolism, with proven effects of helping a good sleep.
To properly digest and have a good night’s sleep, you must eat foods that digestion doesn’t take too much time. Vegetables are very good, provided you do not choose those likely to ferment, like cabbage. Beans , carrots or spinach are perfect. Fish cooked with little fat are also recommended. Cook them steamed or foil with herbs. Some herbs are also good for sleep, so go for sage, dill and basil.
The starchy foods (pasta, rice , potatoes , bread) and sugary foods including honey are known to help insomniacs. This beneficial effect may be explained by the increased levels of glucose in the blood or by the fact that they encourage the body ‘s production of serotonin hormone with sedative properties.
The ideal meal should be fish, vegetable of your choice, white bread and all dairy products that contain tryptophan as this substance is what causes serotonin.
Fish is a food rich in protein (15 to 20 g per 100 g) and the proteins it contains are excellent because they contain essential amino acids that are not synthesized by the body and must be supplied by food.
You can also east fruits without creating any sleeping problems, but be careful not to choose those high in vitamin C. You must avoid citrus and kiwi, which are natural stimulants by their high vitamin C content. Opt for apples and pears instead.
Foods to Avoid
Alcohol, caffeine and tobacco contain stimulants that can disrupt sleep, nicotine and caffeine delay sleep while alcohol can interrupt sleep during the night.
You should avoid coffee and products that contain caffeine, such as tea and coke, six hours before bedtime, and avoid smoking and drinking alcoholic beverages at least two hours before.
Foods that take long to digest are not recommended for a good night’s sleep. Spicy or fatty foods may lead to heartburn or a feeling of unpleasant heaviness. Large meals rich in fat and spices, can be the source of various digestive problems and cause insomnia. It is best to avoid them in the evening, especially if you go to bed shortly after dinner.
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