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The foods you choose to eat, how much you eat and when, can all affect your sleep. Would you change your diet if it helped you get a full night's sleep without interruption?If you find it difficult to fall asleep, or lose sleep, it could be a sign of some kind of sleep disorder or simply because you slept too much during the day. However, there is another factor that can affect sleep, and that is diet. Some foods can help the body fall asleep more easily, but some have the opposite effect.
1. Food good for sleep
8 foods that are considered the best choices for your sleep quality include:
Cherries: Cherries are one of the few foods that naturally contain melatonin, a substance that helps control The body's circadian rhythm is very good. That is the opinion of Keri Gans, a nutritionist about the benefits that cherries bring. In addition, many studies have also demonstrated that drinking a cup of cherry juice regularly every day can improve sleep quality in adults, especially those with chronic insomnia. Milk: A glass of warm milk in cold weather is a wonderful experience, but the effects of milk don't stop there. With ingredients rich in the amino acid tryptophan, a precursor to the brain chemical serotonin, milk can help the body fall asleep more easily. People who regularly drink at least one glass of milk a day, especially at bedtime, have been shown to fall asleep easier and feel fully awake when they wake up the next morning. Jasmine rice, also known as fragrant jasmine rice, is a kind of fragrant and short-lived rice that is popular in the Mekong Delta. Fragrant jasmine rice ranks quite high in the glycemic index rankings, which means that the body will slowly digest the sugar in rice from fragrant jasmine rice to gradually release glucose into the bloodstream. A 2007 study in the American Journal of Clinical Nutrition found that eating rice from fragrant jasmine rice about 4 hours before bedtime reduced the time it took for the body to fall into a deep sleep more than twice as long as it did. other types of rice in the same time period.
This is explained that starchy meals especially those with high blood sugar can increase the body's ability to produce tryptophan.
Cơm từ gạo lài thơm giúp cơ thể đi vào giấc ngủ sâu hơn
Nutritious cereals : Carbohydrates are generally good for sleep, but it would be a mistake to eat a box of cookies before bed. Try eating a bowl of nutritious wholemeal flour or cereal with complex carbohydrates instead. Those are all good foods for sleep, helping you sleep better. Bananas: Bananas help promote the body to quickly enter the deep sleep stage because they contain many natural muscle relaxants such as magnesium or potassium. Bananas can also make the body fall asleep. In addition, the potassium in bananas is also beneficial for cardiovascular health as well as cognitive activities of the brain. Turkey Meat: Like milk, turkey meat contains a lot of tryptophan, a very effective sleep-inducing substance. People with chronic insomnia are often advised to add milk along with turkey in their meals. However, these are all energy-rich foods, so it is necessary to adjust the diet appropriately to avoid obesity. Sweet potatoes: Sweet potatoes not only provide a large amount of complex carbohydrates that make you sleep easier, but also contain a lot of potassium that relaxes muscles as well as makes the body quickly enter a deep sleep. Valerian or valerian tea: Valerian root has been shown to improve sleep quality. Many people have used valerian root tea as a remedy for chronic insomnia.
2. Food is not good for sleep
If you have persistent insomnia or do not sleep well, you may need to consider stopping or limiting the use of some of the following foods:
Fast food : The fat content of fast food is not good. for sleep. Fat stimulates the production of more acid in the stomach, increasing the risk of acid reflux, esophagitis, or heartburn. They can also soften the esophageal sphincter, making it easier for acid to back up. Fast food is generally not recommended because they bring many health effects including reducing sleep quality.
Sử dụng dồ ăn nhanh là lựa chọn không tốt cho giấc ngủ của bạn
Alcohol: Any type of alcohol can affect sleep. They metabolize quickly in the body and keep us awake several times during the night. One study found that just one drink of any alcohol before bedtime can increase the rate of insomnia and decrease the quality of sleep, especially for women. In addition, alcohol is also a factor that aggravates snoring. Coffee is one of the foods high in caffeine, one of the most powerful nervous system stimulants. Drinking coffee near bedtime can keep you awake. Although many people are less sensitive to caffeine, experts recommend drinking coffee only in the early morning to keep alert throughout a working day. Dark Chocolate: Like coffee, dark chocolate is not only high in energy, but they also contain caffeine. One bar of dark chocolate can contain up to 20 milligrams of caffeine which is equivalent to about 5 cups of coffee. Chocolate also contains theobromine, another stimulant that can increase heart rate and cause insomnia. Energy drinks like Red Bull or Mountain Dew: The main culprit for insomnia in these energy drinks is still caffeine. One can of Red Bull energy drink contains about 80 milligrams of caffeine. With this amount of caffeine, sleep experts recommend not using energy drinks even during the day if you often experience insomnia. Especially in some people, the effects of caffeine can last up to eight hours. Some spices are of Indian origin : A study done in Australia found that people who used Tabasco sauce and mustard with dinner had more difficulty falling asleep and often had difficulty falling asleep. achieve a state of deep sleep. These are also spices that increase the risk of acid reflux as well as heartburn. Chicken: Chicken or any other protein-rich food has the potential to affect sleep. The body's digestion of protein can be about 50% slower during sleep. So eating a lot of chicken or other protein-rich foods will make the body focus on digestion instead of focusing on sleep.
Nên hạn chế sử dụng quá nhiều thịt gà trước khi đi ngủ
Another factor that also has a big influence on sleep is your daily diet. Certain foods have a negative effect on sleep, causing you to lose sleep or not sleep well, especially for people with chronic insomnia or sleep disorders.
Experts recommend not using these foods near bedtime because they can make you have a bad day at work the next day. However, there are also some foods that are good for sleep that you should consider including in your menu such as: Sweet potatoes, cereals, bananas....
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Article reference source: webmd.com, health.com
