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Sleep problems, to one degree or another, are noted by up to a third of adults around the globe. It is not always insomnia, in many cases it can be a lack of sleep (chronic lack of sleep) or superficial sleep, difficulty waking up. In any case, if these disorders interfere with normal life, you need an appointment with a doctor and the exclusion of health problems. In parallel with the examination, you can change some aspects of your own diet, add some healthy fruits, nuts and animal proteins to the diet to help the brain work and create conditions for good rest.
Insomnia: an appointment with a doctor?
Many people persist in ignoring their own sleep problems until the problem leads to secondary complications. It is important to know that an appointment with a doctor is needed if insomnia torments you for 2–3 days in a row or more. If sleep disorders have become a constant companion, this should be an immediate reason for an appointment with a neurologist. And it is worth noting that a consultation by phone +7 (499) 519–32-56 will not replace an in-person appointment at all, it is important to exclude quite obvious problems and diseases that can interfere with sleep.
An appointment with a doctor is required if sleep disturbances are accompanied by pain in the legs or their constant mobility (restless legs syndrome), headache, malaise or snoring, respiratory disorders. It is important to undergo an examination if it is difficult to fall asleep in the evenings, and wake up in the mornings, you feel weak and weak, your blood pressure fluctuates, and your eyesight deteriorates.
Sleep and eating problems
Often, sleep disorders are not so serious, and are associated with certain actions and even human nutrition. If there was a very heavy dinner before going to bed, you can expect that a person will sleep anxiously and toss and turn all night. It has long been known that the food consumed and certain foods and dishes, especially those eaten at dinner, can directly affect the quantity and quality of a subsequent night’s sleep. Most people with daily insomnia could sleep like babies if they made just a few changes to their evening meal. But not all people are aware of the connection between sleep disorders and the intake of certain foods, and they also have no idea which foods have a “sleepy” effect. Let’s discuss them in more detail.
Bananas and other fruits
Among all fruits, bananas are the most “sleeping pills”. They are loaded with potassium and magnesium, nutrients that enhance the effects of natural muscle relaxants in the body. In addition, these fruits contain the sleep-inducing amino acid tryptophan, which is eventually converted to serotonin and melatonin in the brain. Serotonin is a neurotransmitter that promotes relaxation, while melatonin is a hormone that promotes sleepiness. Tryptophan takes about an hour to reach the brain, so plan on eating a banana snack a couple of hours before bed. There are other fruits that have a similar effect — these are passion fruit, lemons and limes, grapefruit, kiwi. This fruit is rich in vitamin C and minerals that promote melatonin synthesis.
animal squirrels
Experts say foods high in animal protein promote sleep and also fight acid reflux. This is important because heartburn often worsens at night, making it difficult to sleep. But it is important to remember that proteins are digested for a long time, and you should not eat too much of them at night. It is worth adding not only proteins, but also vegetables for dinner, so that they are absorbed as actively as possible. As a bedtime snack with proteins, two pieces of lean meat or cheese, a hard-boiled egg, a little cottage cheese mixed with fresh fruit, or a handful of pumpkin seeds are suitable.
Almonds and other types of nuts
Nuts are high in protein, especially walnuts and almonds. They also provide a sufficient dose of magnesium, which contributes to the normalization of sleep and muscle relaxation. A handful of nuts before bed will help you fall asleep. But it is important to remember that this is a fairly dense food, so it is important to consume it at least a couple of hours before going to bed.
Milk and dairy products in nutrition
Since ancient times, it has been known that a glass of warm milk can help improve sleep. Milk contains a lot of tryptophan, so it will have a calming effect and a hypnotic effect. In addition, it is a good dietary source of calcium, which helps regulate melatonin production. If a person cannot sleep or wakes up in the middle of the night, get out of bed and drink some milk. The effect will be enhanced by a spoonful of honey and a drop of butter. But there is one “but”: this recipe is not suitable for people with lactose intolerance. They have a glass of milk at night that guarantees an attack of bloating and diarrhea instead of sleep.
Sweet cherry
It is important to include more cherries in your diet during the season. She, according to a study published in the Journal of Experimental Botany, is one of the few natural sources of melatonin. A handful of cherries an hour before bed will help to relax; if fresh fruits are not in season now, you can replace it with juice or compote.
Tea
Green tea, which contains theanine, an amino acid that promotes healthy sleep, can supplement sleepy nutrition. In principle, all teas are good enough to calm the nervous system to cause drowsiness if they are decaffeinated. Tea helps to relax, especially when it contains herbal, mild flavors. A cup of warm herbal or green tea 30–40 minutes before bed can help you fall asleep more easily.
Oatmeal
Just one bowl of oatmeal is packed with calcium, magnesium, phosphorus, silicon, and potassium, all of which help promote sleep. However, the active addition of sweeteners to it, such as sugar, honey or sugar substitutes, can neutralize its beneficial effect.
long grain rice
According to a study published in the American Journal of Clinical Nutrition, eating a serving of rice, especially with vegetables, four hours before bed can help a person fall asleep faster. Researchers suggest that high-glycemic foods, such as long grain rice, may increase tryptophan and serotonin levels, thereby stimulating sleep. In the AJCN study, men who ate such foods fell asleep after an average of nine minutes. You can also try other varieties of rice, all of which are rich in complex carbohydrates.
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