The cause of insomnia and problems with falling asleep may be a poorly composed, hard to digest, too late dinner. We present the allies of a good night's sleep - a light dinner eaten 2-3 hours before bedtime, herbal tea and a glass of warm milk. Try out how the insomnia diet works?

We tend to downplay the trouble offalling asleep . Wrong! He althysleepis essential for the regeneration of the body. It is during sleep that Growth Hormone stimulates proteins to build new cells and repair various damage caused during the day. It is released only when you sleep, so rest at night is essential for maintaining a proper mental and physical condition. The price for sleepless nights is not only a headache, difficulty concentrating, and irritability. Due to the pace of life and the ubiquitous nervousness in today's world, more and more adults complain of chronicinsomnia . It can cause serious diseases, including hypertension, atherosclerosis and myocardial infarction. While in some cases pharmacological treatment is necessary, an appropriate diet can always support this treatment.

Light supper before going to bed

The statement is repeated many times that the last meal should be eaten by 7.00 pm But what should we do when we work long or go to bed late? The way out of this situation is the golden rule that the last meal is eaten 2-3 hours before bedtime. The body will then manage to properly digest what we eat, at the same time the night break between dinner and breakfast the next day is not too long, which gives an additional benefit - it helps to maintain a slim figure. Dinner is to provide about 20 percent. the body's daily need for energy. So let's not cultivate the tradition of late, hearty meals to compensate for under-eating during the day. It is also very important that the dinner is easily digestible, i.e. it is better to limit fried foods (especially those with a large amount of fat), marinated, baked with the addition of fat, as well as strongly baked on the grate (leaking fat can create carcinogenic compounds). The he althiest way is to reach for something boiled with water or steamed or baked in foil, because a warm dinner is beneficial for a good night's sleep. It is also good to include the last meala large amount of carbohydrates (e.g. a flour dish), as this has a calming effect on the brain.

Meet 10 proven ways to sleep well

It is worth having a herbal tea before going to bed

After the last meal, it is worth drinking herbal teas instead of tea or coffee. Herbs are especially recommended, such as mint (facilitates digestion), chamomile (calms down), lemon balm (calms down the body), lavender (also calms and calms down), hops (soothes tension, neurosis, and is also beneficial in menopausal ailments), hawthorn fruit (calms, calms, supports the treatment of hypertension) and oat herb (strengthens the nervous system, especially in insomnia). These herbs are mild and, unlike medications, they do not adversely affect the liver. You can buy ready-made teas to help you fall asleep at the pharmacy.

Important

Your ally tryptophan

It is one of the amino acids (i.e. protein components) that has a beneficial effect on the nervous system. It stimulates the secretion of serotonin and melatonin - hormones from which, among others, good sleep depends. Serotonin has a relaxing effect, while melatonin regulates the daily sleep-wake cycle. Tryptophan must be provided via the food. A good source of it is white cheese, meat (rather lean), fish (especially tuna), turkey, dried dates, peanuts, figs. Tryptophan is much more easily absorbed by the body when there is a large amount of carbohydrate in the meal.

Avoid stimulants before going to bed

Dinner must not contain too much fat. This ingredient is digested by the body for a long time, it stays in the stomach for a long time, making it heavier. In particular, avoid products containing saturated fatty acids (i.e. those of animal origin), especially cheese, red meat, offal and sausages, as well as fatty dairy products. The evening meal should not contain tyramine, which stimulates the secretion of adrenaline - the stress or escape hormone . Adrenaline causes, among others increase in blood pressure, increase in heart rate, which is not conducive to rest. There is especially a lot of tyramine in yellow cheeses, chocolate, overripe bananas, pickled, smoked and s alted fish, soy sauce and some types of wines. Warning! Too much tyramine can cause high blood pressure. The most stimulating is caffeine, which keeps us on the alert thanks to the acceleration of the heart rate. We can find it not only in coffee, but also in strong tea (especially black), cola drinks, chocolate and stimulating drinks, also those with guarana - there is more of it than in the strongest coffee. Also, do not overdo it before going to bedalcohol as it interferes with the natural rhythm of sleep.

Do you drink milk before going to bed?

A cup of hot milk is said to be an effective way to get a good night's sleep. In the opinion of scientists, it is a moot point. Milk does not contain enough tryptophan to have a calming effect on the brain. Full fat can even make it difficult to fall asleep. On the other hand, milk is a source of natural opiates called casomorphins - they have a calming and calming effect. These compounds are especially beneficial when the milk is warm, or even hot. It's best to check the action on yourself. It is known that any type of treatment, including dietary treatment, must take into account the individual inclinations and preferences of the patient.

You must do it

It will lull you to sleep Here are 5 suggestions of dishes designed to facilitate a he althy sleep:

  • Tuna with grilled vegetables and whole grain bread
  • Vegetable salad with chicken
  • Pancakes with cottage cheese
  • Risotto
  • Wholemeal pasta with seasonal fruit sauce (raspberries, strawberries, blueberries)
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Diets