The impact of nutrition on sleep quality
Sleep is the only way to have a good rest for the whole organism, its quality and duration have a significant impact on the health and mood of a person. To dream was complete and beneficial, many factors must be considered, including time and food quality. How can food affect sleep? When should you eat to sleep better?
The physiology of sleep and the impact of its duration on health
The normal duration of sleep in an adult should be about 7–8 hours. Studies have shown that sleep deprivation or more than 8 hours of sleep can be a prerequisite for the development of diabetes and an increase in body mass index, which can lead to obesity. Deviation of sleep duration from the norm significantly increases the risk of developing diseases of the cardiovascular system (heart attacks, arterial hypertension, strokes).
The reasons for the increased risk of obesity with lack of sleep are clear: the body needs more energy to stay awake, there is time for additional meals. In addition, constant sleep deprivation leads to physical and mental instability, to changes in the hormonal background, and increases the need for food rewards.
The effect of nutrition on sleep
The quality and duration of sleep is largely influenced by the diet and caloric content of each meal. Usually, breakfast has the fewest calories, which is not logical from a physiological point of view. After all, it is this meal that should saturate the body with energy, prepare it for a long working day.
People who skip breakfast are more likely to overeat, have more snacks, and tend to choose higher-calorie meals. In addition, the refusal of the morning meal leads to overeating at lunch and dinner. A high-calorie dinner causes disruption of the circadian rhythm and leads to a decrease in the quality of sleep.
The results of studies that have studied the effect of a particular food product on the sleep/wake cycle are rather contradictory. So, some researchers argue that carbohydrates for dinner can lead to disruption of the short phase of sleep and frequent awakenings. Other studies show that carbohydrates help you fall asleep faster.
For, to have quality sleepyou need to take care of its duration (more than 6 hours) and follow a few simple rules: