Sleep is a basic need, so essential that if we don’t cover it we can die, but so daily that we often underestimate its importance. Many experts consider it almost as important as diet, mood and physical activity.
In the case of Spain, 1 out of 3 people suffers from sleep disorders (1), including nightmares –which although they are frequent in children, can happen at any age – something that could be overlooked if it did not affect the daily lives of those who suffer from it. Although it is an increasingly popular topic, there is still much ignorance of the subject. So I want to help you clarify the following doubts:
- How bad sleep can affect your health?
- What foods can disturb your sleep?
- How can diet help you sleep better?
Effects of poor sleep.
The effects associated with lack of rest can slightly affect your health or, in extreme cases, put your life at risk; observing the following effects both in the short and long term:
- Exhaustion and fatigue during the day;
- Irritation and / or anxiety;
- Loss of concentration and memory disturbances;
- Reflexes are affected, which increases the risk of suffering some kind of accident;
- Increased risk of suffering disorders such as: overweight or obesity, hypertension and heart disease, among others.
To achieve a healthy sleep, the general recommendation is to sleep between 7 and 8 hours in a row (the duration and time of rest will depend on each person), but the best signal is that you wake up easily, feeling well and rested. This is easy to understand, the complex thing is getting to rest! That is why the ideal is to use tools that help us to fall asleep how to meditate, create a welcoming environment, among others … But, Do you know that food can also help you sleep better ? Or, depending on what you eat, make your sleep worse?
The foods of our nightmares.
This is not an exaggeration! Although it occurs in the most extreme cases of sleep deprivation and insomnia, all those foods that hinder or interrupt your sleep can increase the risk of having nightmares.
The most characteristic are:
- Chocolate: stay away from him if you want a good night’s sleep. In the case of milk and white chocolates, it is due to the sugar content they have, which is a stimulant. In the case of dark chocolate, it contains caffeine and theobromine, which are mild stimulants. Although dark chocolate provides other substances such as phenylethylamine and anandamide that promote relaxation, it is advisable to avoid these types of products before going to sleep.
- Stimulant drinks: I know it seems obvious, but still many people get into the habit and are not aware of how consuming drinks such as soft drinks or juices can activate the body, preventing you from falling asleep.
- Excess water or any other liquid: hydration is important, but it should be done throughout the day, if you drink all the water before going to sleep what you are going to achieve is to interrupt your rest since you will have to get up several times to empty your bladder.
- Legumes: are foods considered flatulent since they favor the production of gases, so their consumption at night can alter your rest.
5 Foods that will help you sleep better.
The key is to choose foods that relax you by producing serotonin in the body – the famous hormone of happiness -, helping to stimulate rest and better sleep. Here the key nutrients are the amino acid tryptophan, the Omega-3 fat, and the minerals magnesium and zinc . Find them in the following foods:
Nuts: provide minerals such as magnesium and unsaturated fats such as Omega-3, which will help you produce serotonin; In addition, they are rich in B vitamins that help the proper functioning of the nervous system, promoting a good rest.
Do not see them only as a snack option, take advantage of them in preparations such as salads, sauces, or in main dishes , such as a chicken or a peanut salmon. And don’t forget the natural nut creams as an additional option to take advantage of these nutrients.
Dairy : rich in tryptophan, vitamins like B12, and minerals like magnesium and zinc, all allies for a good rest. You have a wide variety of foods in this group that are excellent dinner options such as yogurt, cheese, and milk, and that you can eat alone or as part of a preparation , like a burrata salad . The most important thing at this point is to always look for the most natural option possible.
Fish: especially blue fish –which provide the most fat–, such as tuna, anchovies, sardines, or salmon , which are a source of Omega-3, tryptophan and vitamins such as B12. So a salmon with guacamole and white asparagus , or a fish fillet with vegetables oven , they will be excellent dinner options. In addition, fish proteins are easier to digest than red meat, so they are a better dinner option.
Egg: is an easy-to-digest protein for dinner, which has a good supply of tryptophan and vitamin B12, so go ahead tortillas ! You can prepare them scrambled, on the plate, hard … The important thing is to avoid complex preparations to facilitate digestion.
Avocado: one of my favorite side dishes! In addition to being rich in Tryptophan and Omega-3s, it is ideal for preparing delicious and easy dinners. You do not believe me? Try this recipe for baked avocado and egg .
Everything in its proper measure.
As I always say, nothing in excess is good! And this case is no exception. If your dinners are very heavy, most of the circulation will go to your digestive system in order to process the food, instead of going to repair the cells of your body. This signal becomes confusing for the body, causing you to neither sleep well nor digest food well.
Avoid overloading your digestive system with not bulky dinners, and simple preparations, avoiding battered and fried ones.
Eat better to sleep better.
There are many natural tools that you can take advantage of to improve your sleep hours and, as always, diet plays an important role! So if you want to sleep better, do not stop putting these tips into practice and thus continue to improve your quality of life.