It is no secret that nutrition largely determines our well-being, physical and mental performance, the quality of immune protection, metabolism, and it also affects our sleep. Nutritionists have long noticed that some foods invigorate and increase the tone of the body, while the use of others turns into an attack of fatigue and apathy. They are best consumed in the evening, but during the period of wakefulness, limit or exclude altogether.
Light vegetable salad
Such a dinner is often satisfied by those who are losing weight, who for some reason reduce the calorie content of the most important meal of the day. Nutritionists do not get tired of repeating that most of the daily calorie content must be obtained in the morning, that is, at breakfast and lunch, because it is still far from sleep and you will have time to spend all the energy received. If your lunch includes only raw vegetables, at best poured with oil or some kind of sauce, then there is nothing surprising in the fact that you feel drowsy and lack of energy, because energy is needed to maintain performance, and it is clearly not enough for you.
If the desire to limit one salad for lunch is so great, then in addition to the usual low-calorie vegetables, more nutritious ingredients should be added to its composition — potatoes, legumes, eggs, corn, cereals. Even better if the salad includes mushrooms and meat. Then you will definitely get enough and will not fall asleep right at your desk.
Milk is a drink that makes you sleepy
If you feel sleepy during the day, try to remember if you drank milk. This drink may well cause a feeling of fatigue, and the whole point is intolerance to milk protein, which develops in direct proportion to growing up. That is, in childhood, the body can perfectly absorb this food product, but with age, after eating it, you will feel discomfort, cramps, pain and other unpleasant symptoms that in no way set you up for work. Renowned MD Lila Blake-Gumbs advises giving up milk in favor of fermented milk products. Unlike milk, they are perfectly digested, improving digestion, microflora and intestinal motility, not allowing you to be distracted by anything other than work.
And if there are doubts about all dairy products, then it makes sense to completely eliminate all potential culprits of poor health from the diet and gradually return them to the menu one at a time. As a rule, cheese, yogurt, kefir and fermented baked milk do not cause unpleasant symptoms, but only if these products are fresh and do not contain unnecessary additives.
Chocolate hazelnut dessert
If you like to feast on chocolate and nuts for dessert, then be prepared to struggle with sleep. The thing is that these foods contain a large amount of magnesium — a mineral that has a relaxing effect on muscle tissue. Magnesium preparations are recommended for people suffering from insomnia. Products containing it have a similar effect, which include pumpkin seeds, wheat bran, cocoa powder, nuts, sesame seeds, bran, some fruits — bananas, watermelons, vegetables and herbs — spinach, onions, broccoli, dill, etc.
Lethargy and weakness after eating these products are most often felt by those who lack magnesium. Therefore, everyone who does not suffer from a deficiency of this trace element can continue to feast on the products described above, and it makes sense for everyone else to take the necessary tests to determine the level of vital vitamins and minerals in the body and, if necessary, start taking special complexes or supplements, after consulting with a doctor. Other symptoms of magnesium deficiency in the body include migraines, constipation, cardiac arrhythmia, chronic fatigue, muscle spasms and cramps.
Hearty evening meal
Sometimes it’s not at all that you eat some wrong foods during the day that make you fall asleep literally on the go, but in the diet itself. Often, busy people, whose working day is scheduled literally by the minute, find it hard to find time for a full meal. All they can afford is a snack on the run, and they can really relax, taste the food and enjoy the moment only late at night when they return home. Heavy, high-calorie food not only prevents you from falling asleep, but also disrupts the very process of sleep, worsens its quality and makes it inferior.
It turns out a vicious circle — a sleepy person feels tired and exhausted, trying to make up for the lack of energy with food rewards and again gorges himself at night. The more often this happens, the higher the risk of developing a variety of health problems, from diabetes and obesity to depression and cardiovascular disease. Sleeping 3 hours after dinner is the best thing you can do for your health, and if you can’t fall into the realm of Morpheus on an empty stomach, drink a glass of kefir or eat some fruit. The ideal solution is to consume some food rich in magnesium.
Abuse of sweet and high-calorie foods
Surely each of us has noticed that after a hearty meal one wants to take a horizontal position and take a nap. Moreover, the more high-calorie food was and the more you ate, the more you want to sleep. Sweets like cake or pastry work in the same way, because they contain a large amount of simple carbohydrates, which turn into glucose very quickly and, in theory, should increase the energy potential of the body, but everything happens exactly the opposite. The higher the concentration of glucose, the less the production of orexins, which are responsible in our body for maintaining wakefulness.
Thus, any fatty, sweet, high-calorie meals will make you want to postpone all your affairs for later and relax a little. The only trouble is that such food excesses, provided they are regularly present in the diet, will quickly lead to overweight and obesity, so everyone who wants to keep fit should avoid such heavy meals and high-calorie foods. If you get up from the table with a slight feeling of hunger, then you will have enough energy to complete all the tasks planned for the day, and the feeling of drowsiness will not appear until the evening.