Fast Food! plenty of food! Food Types! Food Sensitivity!
What Does Food Consumption Have To Do With Sleep?
It's too late to eat! They all have one thing in common - eating the wrong foods (and drinks), overeating, or staying up late can make you sleepy.
Did you know that just changing your diet can improve your sleep?
Let's start with the last meal of the day. If you eat a lot at night, you can almost guarantee that you will wake up in the middle of the night feeling the effects of digestion and overeating or at least eat the evening meal of the biggest meal. It's too late For most people, it's best to eat smaller portions in the evening.
I think the view of Europeans is correct. They eat their main meal somewhere between 2 pm. Then there is the lighter fare like soups and sandwiches for their evening meal. Alas, it makes a lot of sense and is much easier for your digestion process. Instead of taking a big lunch with you, let the food digest throughout the day.
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But there is a caveat - do not sleep hungry. Food cravings can awaken you in the evening. And as your body experiences a circadian rhythm, it's important to eat your meals on a regular schedule to help restore balance. Eating meals at regular intervals helps to set your body's biological clock. Your body is constantly working. Disruptive or inconsistent timing for meals can disrupt sleep habits.
What to eat now if you have trouble sleeping then you suspect food intolerance. Some common food allergies include wheat, dairy products, corn, and chocolate. It is believed that with intolerance, the brain releases histamine.
These histamines disturb your biochemistry causing restlessness, irritability and lethargy during the day, and insomnia at night. Histamine replaces neurotransmitters and disrupts biochemical circuits in the brain, which are responsible for thinking, mood, and behavior. Insomnia can be one of the symptoms when the circulatory system is disrupted.
In addition to releasing histamine, you may experience physical discomfort after eating foods that are sensitive to you. A good example is that wheatgrass can cause abdominal pain and bloating – undoubtedly two side effects that will keep you awake (and in pain) at night.
If you suspect this is the cause of your insomnia, start an elimination diet. In the example above, cut everything out of the wheat. When all the wheat is gone, if this is a contributing factor, your sleep will begin to improve almost immediately.
When it comes to alcohol, as everyone knows, you need to stop or significantly reduce your use of caffeine. Even a few cups of coffee in the morning can affect your night's sleep. Caffeine has a long half-life, so it should be taken with extreme caution in the morning.
You shouldn't drink any caffeinated drinks near your bed or let you walk around all night. And it's not just beverages like coffee and cola that can disrupt your sleep, many over-the-counter medications, such as colds and coughs, contain caffeine in their preparations and may even worsen a night's sleep. can do
Avoid certain foods – especially late at night:
Tea
Coffee
Cola
Spicy food
Drink
Chocolate
Caffeinated drugs
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Refined carbohydrates – such as cookies, pastries, donuts, sweetbreads
custodian
Substances that can cause gas/folate, such as beans, cucumbers, fatty/spicy foods
In fact, high-protein foods, such as beef, can interfere with serotonin synthesis and sleep, making you more alert.
MSG (monosodium glutamate, often found in Eastern foods).
Meals to eat - Bedtime meals:
Bread, bagel and whole wheat crackers, brown rice - rich in complex carbohydrates. They increase serotonin, a neurotransmitter in the brain that stimulates sleep.
Mushrooms
Fruits – Lemon, Fig, Date, Banana, Grapes
legumes
- Fish or chicken. Turkey contains high amounts of tryptophan, which improves sleep.
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Hot milk with honey is still one of the best remedies for insomnia. Milk contains tryptophan, which turns into serotonin, which promotes drowsiness.
The bottom line is this - if you want to fall asleep more easily, have a small complex carbohydrate snack an hour before bedtime and avoid protein foods. Avoid overeating and overeating at night. And one last tip, to evaluate whether your sleeping habits improve, try sticking to a new or changed diet and eating for at least 2-4 weeks.
