The influence of the diet on a good night's sleep
Sleep is one of the most important moments per day. This effective can drive us for the whole day, makes us full of life, in a great mood. Unfortunately, when the dream begins to be disturbed, there are many problems. Incorrect sleep quality, as well as insufficient quantity, are factors that negatively affect our daily functioning, the desire to undertake physical activities and, interestingly, the type of nutritional choices made. After all, little sleep, very often involves the loss of a proper diet, which leads to obesity. So what can cause such poor quality sleep? First of all, lack of time, stress, constant rush or a multitude of daily duties. So below we will try to explain how diet can affect the quality and length of sleep, but also how sleep affects our nutritional choices.
Diet for a good sleep - what diet for insomnia?
The effectiveness of our sleep is influenced by a lot of nutritional factors. It is therefore worth paying attention to both a restrictive, low -calorie diet that causes deterioration of sleep quality, as well as the high -calorie one, which in turn intensifies the feeling of drowsiness during the day, which is also not advisable. So how do you properly arrange the proportions of micro and macronutrients? Contrary to appearances, it is not that simple. Well, a low protein content (<16% diet energy) will affect the worse quality of sleep, and in turn a high -protein diet (> 19% of diet energy) will cause more frequent waking up at night.
Irregular meals, bypassing breakfast, as well as frequent consumption of sweetened, carbonated, energy and alcohol drinks also have a negative impact on our dream. Of course, our ally is not sweets. What in turn positively affects the quality and length of sleep? First of all, eating fish, vegetables and maintenance of carbohydrate supply at a level above 50% of daily energy.
We should still remember to serve the last meal a maximum of two hours before the planned going to bed. It is worth not to contain fatty and heavy products, because then digestion and combustion will be significantly longer.
Eating before bedtime - what to avoid?
Sleep hygiene is very important for functioning, and as we already know, our diet has a huge impact on it. Therefore, below we will present you a list of products that we should avoid before bedtime, both because of the quality of sleep, as well as because of health and maintaining your dream figure.
- Hardly digestible dishes;
- spicy dishes;
- high -protein dishes;
- fried dishes;
- products with simple carbohydrates in the form of pasta or white bread;
- Fruits with a high glycemic index.
What to eat before bedtime?
Since we already know what to avoid before bedtime, it's time to get to know products that are worth it to be in our daily menu as the last meal of the day. It is these products that will allow for a calm growth of melatonin in the body, i.e. sleep hormone. We include primarily:
- stewed fish with fish;
- whole grain bread;
- lean sausage;
- Vegetables in the form of tomatoes, radishes, lettuce;
- Turkey ham;
- White low -fat cheese.
Fruit before bedtime - slow or not allowed?
As for the health aspects of fruit, no one of us has doubts. These, however, are shaken when we think about eating them before bedtime. Well, fruit, despite many health -promoting values, is not recommended for dinner. Of course, they should be a regular guest in the menu, but remember to find the right time for them. So we can consume them until the early afternoon, so that in a normal mode, the sugar contained in them could be properly used and does not accumulate in the form of fat. However, if we necessarily want to eat fruit in the evening, let's decide primarily to those with relatively low fructose content. We are talking about strawberries, raspberries, apricots, blueberries and kiwi. Bananas at night, as well as fruits such as mango, grapes, pears, dates or figs, will be definitely a bad idea. They have a very high glycemic index, which in effect means a significant increase in glucose levels in the body and an insulin ejection associated with it, intensifying the feeling of hunger.