If sleeping well is an impossible task for you and if you get up at midnight awake also have trouble sleeping … you must take good care of your food and the activities you do before bed?
In order for you to sleep well, it is necessary to refreshing you. I will advise you on food that will help you fall into Morpheus’s arms. I will also tell you which ones you need to avoid because they can put you on alert and therefore prevent you from sleeping well. It is not convenient for you to go to sleep without dinner. This is the first standard to be met. If you are struggling with insomnia, a little food in your stomach can help you a lot to reconcile the floor.
Now, you have to be careful because you cannot eat everything you want and a heavy meal has the opposite effect. I recommend the food that I will tell you next.
Foods that rich in tryptophan:
Tryptophan is an essential amino acid. Do you know what an essential amino acid is? For it is a molecule that we eat with food and that serves us for many things:
- To activate the release of serotonin, which is involved in the regulation of sleep and pleasure? Serotonin, in turn, is a precursor of the hormone melatonin that is vital in the regulation of sleep and the daily sleep-wake cycle.
- To balance anxiety, insomnia, and stress.
Okay, we are clear for what this amino acid serves; now you will know which foods contain amino acid:
- The eggs
- The pumpkin
- The milk
- Chocolate (be careful with this because it carries caffeine)
- Whole grains
- The dates
- The bananas
- The oats
- The chickpeas
- Sesame seeds
- The pipes
- The peanuts
Foods rich in carbohydrates:
Carbohydrates help raise the level of tryptophan in the blood. So a good dinner should be some dairy like a yogurt, a glass of milk and biscuits or a small sandwich of bread with cheese, or a bowl of cereal with milk … all combinations you can think of dairy and carbohydrates.
Foods to avoid because they prevent sleep
You know that caffeine is not recommended at all if you want to sleep well. Even if you’re very used to coffee, a soft cup of coffee can affect you sleeping problems. So you have to eliminate all types of coffee, tails, teas, even if they are decaffeinated because of some caffeine if they carry. If you like coffee a lot, you can take it in every 6 hours before going to sleep.
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On the other hand, there are some medications that also carry caffeine such as anti-stamina, diuretics, analgesics and some diet pills. It is amazing how much caffeine they carry, sometimes the equivalent of a cup of well-loaded coffee. To avoid this, read the package leaflet if you are taking any medications.
No alcohol or tobacco
With alcohol, there is much controversy because although it is true that in principle induces sleep, the truth is that you will restless and it is very likely that you wake up several times at night. Not to mention a headache, the tremors, the sweating and the nightmares that can cause you if you abuse him before going to sleep.
Like caffeine, nicotine is a stimulant, so it’s best if you avoid taking a cigarette before bed, or smoking at midnight if you wake up.
No junk food
As you know the junk food has a lot of fat (besides bad fat). It has been shown that people who usually dine on fat, not only take more pounds they also have heavier digestions that negatively influence their sleep cycles.
In the same way, the spicy ones must avoid them at night for the same reason, they are heavy in the stomach and they can cause acidity to him.
Neither are proteins good before going to sleep:
Foods rich in protein are harder to digest. For this reason, I do not advise you before going to bed.
Do not drink any liquid before going to bed:
It is clear that if you go to bed with a glass of water, you will have to eliminate it throughout the night, so best to drink when you wake up.