An insomnia diet is one of the better ways to deal with sleep problems. Difficulty falling asleep can result in problems with memory and concentration, and a general reduction in quality of life. A properly selected diet can help. Check what to eat and what to avoid to sleep well.
Diet for insomniais not complicated at all. The most important meal for sufferers ofinsomniaisdinner . One might even be tempted to say - a good dinner equals a good night's sleep. But it is not about a sumptuous feast after which you will feel heavy and sluggish. A few changes in existing habits can do wonders.
Diet for insomnia - more carbohydrates, less protein in the evening
First of all, they should be carbohydrates with a low glycemic index, i.e. those that will be digested slowly but long. These are the ones you introduce to your diet by eliminating carbohydrates with a high glycemic index, e.g.
- white rice,
- white flour bread,
- pasta,
- dumplings,
- potatoes,
- carrot,
- cocoa,
- sugar,
- honey,
- sweets
- and ice cream.
Avoid high-protein foods for evening meals:
- meat,
- fish,
- poultry,
- seafood.
You can eat them for lunch, but not before going to bed. What is recommended is:
- brown rice,
- whole flour pasta,
- groats,
- wholemeal dark bread,
- vegetables
- and fruits.
Don't add too much fat to dinner (a tablespoon of olive oil is enough). Also, try to bake, boil or stew your products, avoid frying them.
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Author: Time S.A
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Find out moreDiet for insomnia - don't eat dinner too late
If the supper is too greasy, your whole body is involved in digesting it, and it growsbody temperature, which delays sleep. Also, spicy spices are not conducive to falling asleep quickly.
So for dinner it is better not to order ready meals from oriental restaurants, not to try kebabs, not to eat pâté sandwiches or season your soups with cream.
Eat a fruit salad instead of puff pastry or ready-made butter cookies.
Diet for insomnia - choose omega-3 fatty acids
A good night's sleep can be owed to omega-3 fatty acids, which improve brain function. And yet a good night's sleep depends on him.
linseed oil, fatty fish:
- salmon,
- mackerel,
- Sardines are a rich source of it.
It is better not to use omega-6 oils for dinner:
- sunflower oil,
- corn oil.
You should also avoid adding mayonnaise to your dishes.
If we do not have linseed oil on hand, it is better to use olive oil or grape seed oil.
Diet for insomnia - do not drink alcohol or caffeinated beverages before going to bed
Some people think alcoholic beverages help you sleep. And that's true, but the paradox is that, while they help you fall asleep, they interfere with sleep, causing many very short wake-ups that interrupt your deep sleep phase.
Therefore, after such a night, waking up is accompanied by a feeling of fatigue, and during the day there is unpleasant distraction.
Caffeinated beverages, on the other hand, work on the brain even six hours after their consumption, so if you drink coffee, tea or cola at 5 p.m., you will not be able to sleep until midnight!
Diet for insomnia - take care of your daily rituals
Remember to go to bed at the same time as well. Bathing in a tub with some calming oils can be helpful, much more so than an evening shower.
Also, don't watch horror movies or any other programs that might affect your mood.
Rather, do activities that calm you down before going to bed. In the late afternoon and evening, do not play sports, because even seemingly quiet activities such as yoga or tai-chi have a stimulating effect on the body.
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