There are foods that calm the nervous system and help you fall asleep. But, there are foods that do not promote healthy sleep. Products that will help you relax before bed without side effects:
• Green tea
It is rich in theonin, which enhances the synthesis of dopamine and serotonin. These neurotransmitters relieve anxiety, calm and relax. A cup of green tea in the evening will help you fall asleep much faster.
• Magnesium-rich foods
This trace element is often prescribed to those who have difficulty falling asleep and often suffer from poor sleep quality. Magnesium is a relaxing trace element; it relaxes the muscles of our body, which in turn adjust to deep sleep. Also, magnesium relieves anxiety. Nuts, buckwheat and seaweed, bulgur, legumes – all this is rich in magnesium. By eating foods rich in magnesium, your sleep will be calm and sound.
• Chicken or turkey meat
Such a dinner will be hearty and low-calorie. In addition, all these types of meat contain tryptophan. It is an amino acid that is a precursor to dopamine. Moreover, it has a calming effect on our nervous system.
Food that negatively affects sleep:
• Foods containing sugar.
All baked goods, sweets, jams, store sauces, dairy products with additives, fast food, very sweet fruits have a negative effect on sleep. This food after 17:00 stimulates the production of hormones such as adrenaline and norepinephrine. Normally, their level should decrease after lunch, which contributes to easy falling asleep. Due to a norepinephrine, increased aggression and irritability may occur; due to adrenaline – anxiety. It will be extremely difficult to fall asleep in this state.
• Foods and drinks containing caffeine.
These include not only coffee, but also black tea, cocoa and chocolate. At the same time, there are people who can consume these foods even night and, despite this, sleep very well. Based on the characteristics of our DNA, we can find out how many cups of coffee we can drink. If there are problems in a certain area of DNA, then even one cup of coffee a day can cause insomnia. In the case of genetic disorders, those who are prone to anxiety or are in a state of severe intoxication are more likely to have trouble sleeping.
• Foods with excess salt.
They will affect the body in two ways. First, these foods increase cortisol production in the evening, leading to excessive nervous system excitation. In this state, you can not sleep all night. You can read about how to get rid of stress here.
Secondly, a large amount of salt causes thirst.
• Diuretic foods.
These include watermelons, grapefruits, cranberries and sea buckthorn. Their effect on the body is obvious – all these products have a diuretic effect. In the second half of the day, it is better not to eat them, otherwise frequent visits to the toilet in the middle of the night will provided for you.
Otherwise, it will be more difficult to fall asleep, and finding a comfortable sleeping position in this case will not be easy.