Are you subject to sleep disorders or even insomnia? What if you were told that the solution was partly on your plate? And yes, sleeping well is not just a matter of bedding! So what to eat to enjoy a restful sleep? Carré Blanc reveals the best foods (and the worst) to you to sink into the arms of Morpheus quickly.
Stop to animal protein!
Our diet has a direct influence on our health and sleep. The harder the food to digest, the more they tend to disrupt our ability to fall asleep. This is particularly the case with animal protein whose digestion time is particularly long (about 4 hours). They also contain an amino acid - Tyrosine - which promotes the production of dopamine, a neurotransmitter of the awakening secret in the morning to boost our shape. However, at the end of the day, our body secretes serotonin, which promotes falling asleep and deep sleep, then melatonin, a sedative hormone. Animal proteins therefore contain amino acids that come into direct competition with soothing and beneficial hormones to our sleep. For this reason, it is best not to consume them at dinner.
Long live good carbohydrates
So what to eat to optimize our sleep? To sleep better, you have to favor Low glycemic index carbohydrates, like rice, quinoa, sweet potatoes, vegetables and legumes. Unlike animal proteins, slow carbohydrates activate serotonin, which itself triggers the secretion of melatonin. The latter reduces stress and facilitates entry into the different sleep phases: light, deep and paradoxical. It is therefore essential for the proper functioning of our internal clock. The ideal dinner therefore consists of vegetables and of cereals Where legumes : a particularly interesting association in the evening, both in terms of digestibility and satiety. Nothing like a vegetarian dish that brings to the body everything it needs to combat sleep disorders and insomnia.
Things to banish
If some foods help us sleep better, others are among the Direct causes of sleep disorders. This is the case of exciting and coffee, which stimulates the activity of the nervous system and causes adrenaline release to the origin of insomnia. The same is true for alcohol, which considerably disrupts sleep cycles and causes night awakenings. It is therefore recommended not to consume these drinks within hours of bedtime. In general, it is best to finish your dinner at least 2 hours before going to bed. Indeed, the elongated position prevents food from being transported properly in the intestine, with the consequences of a slow digestion process and drowsiness problems.
You just have to adjust your diet to try to find a deep and restful sleep. Also discover our articles from High -end bedding To sleep better.