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

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

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.


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