Improve sleep with the right diet
A good night rest is crucial to our Health and gives the body time to rest and regenerate. lack of sleep can not only have a negative effect on mood, but also on motor skills and that immune system affect. Experts explain how to adjust the nutrition the Sleep can improve.
sleep problems are widespread. Simple measures such as relaxation methods can often help you sleep better. What many people do not know is that nutrition also plays an important role here. In a current contribution from the renowned Cleveland Clinic (USA), experts explain which foods can contribute to better sleep health.
Health problems caused by lack of sleep
Sleep doesn’t get the attention it deserves, says Dr. Michael Roizen: “We prefer to work late, watch TV or use social media. Our bodies just can’t shut down, or health issues make it difficult to fall asleep or stay asleep.”
Lack of sleep should not be taken lightly. Because not enough sleep can contribute to a weakening of the immune system, memory problems, more stress and even obesity (obesity), according to the doctor.
One of the worst effects of lack of sleep is a powerful inflammatory response that your body uses to fight off problems. If your body never shuts down for rest, that response stays at high levels, says Dr. Roizen.
Your attacking immune cells start damaging healthy ones, putting you at increased risk for heart disease, diabetes and arthritis.
Another problem: not getting enough sleep makes you feel tired. When you’re feeling tired, your body wants to increase energy levels, so it turns to the quickest solution: sugar. Many people with insomnia therefore turn to sweets, which increases the risk of gaining weight.
As with many other health issues, lifestyle changes can help improve sleep, Dr. Roizen. Diet is also of great importance here.
Important serotonin
“Food is directly related to serotonin, a key hormone that – along with vitamins B6, B12 and folic acid – helps promote healthy sleep”explains the nutritionist Kristin Kirkpatrick.
“Try to eat foods that calm the body, increase serotonin levels, and prepare you for a restful sleep”recommends the expert.
While there are no magical sleep-inducing foods that instantly induce drowsiness, research shows that meals high in fiber and low in saturated fat and simple carbohydrates (sugars) should help.
In fact, one found in the journal “Journal of Clinical Sleep MedicineA published study found that eating high-fiber, low-fat meals leads to deeper, more restful sleep. The following foods should contribute to better sleep:
Complex carbohydrates
Count on whole-wheat bread, cereal, whole-wheat pasta, and brown rice. Avoid simple carbohydrates, including white bread, pasta, and sweets like cookies, cakes, pastries, and other sugary foods. These tend to lower serotonin levels and do not promote sleep.
lean proteins
Lean proteins include low-fat cheese, chicken, and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. Tryptophan is also found in egg whites, soybeans and pumpkin seeds. Avoid high-fat cheese, chicken wings, or fried fish. These take longer to digest and can keep you awake.
heart-healthy fats
Unsaturated fats not only promote your heart health, but also improve your serotonin levels. Examples include peanut butter (read the label to make sure peanuts are the only ingredient) and nuts like walnuts, almonds, cashews, and pistachios. Avoid foods with saturated and trans fats, such as french fries, potato chips, or other high-fat snacks. These lower your serotonin levels.
Foods high in magnesium
Like tryptophan, the nutrient magnesium has also been linked to better sleep quality. Include a leafy green, like spinach, that is rich in magnesium in your dinner. Nuts, seeds, avocados, and black beans are also magnesium-rich foods.
Soothing Drinks
Certain beverages can promote or prevent sleep. Soothing drinks before bed include warm milk or herbal teas like chamomile or peppermint. As for caffeinated beverages, Kirkpatrick recommends that if you have trouble sleeping, try to consume your last cup by 2 p.m. Caffeine can affect people differently, and even the smallest amount of stimulants can keep you awake.
Fresh herbs
Fresh herbs can have a calming effect on your body. For example, sage and basil contain chemicals that reduce tension and promote sleep. However, avoid herbs such as red or black pepper at night, as they have a stimulating effect.
Sleep-inducing snacks
Some snacks can also help prevent tossing and turning in bed:
- Try a banana with low-fat yogurt
- Eat low-fat cottage cheese with some 100% whole-wheat crackers
- Enjoy an apple with mozzarella string cheese
- Tart cherry juice also appears to promote sleep
As always, eat in moderation and contact your doctor if you have persistent sleep problems that don’t resolve within a few days. (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: 6 Foods That Help You Sleep, (Abruf: 29.05.2022), Cleveland Clinic
- Marie-Pierre St-Onge, Amy Roberts, Ari Shechter, Arindam Roy Choudhury: Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep; in: Journal of Clinical Sleep Medicine, (veröffentlicht: 15.01.2016), Journal of Clinical Sleep Medicine
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.