Instead of turning to chemistry for sleep, try focusing on a much more natural but effective factor.
Music, hot milk, relaxing shower… There are various solutions that promise the arrival of sleep to those who suffer from insomnia, but according to growing research there is a simpler way to improve the quality of your sleep.
The matte movement that will help you is to improve your diet.
While it is known that Caffeine and alcohol have stimulants and disturb sleep, it seems that some food groups – including fruits, vegetables and some cereals – have the opposite effect. This was the conclusion of research studies recently published in the Annual Review of Nutrition.
Marie-Pierre St-Onge, Associate Professor of Nutritional Medicine at Columbia University in New York, one of the authors of the review stated that “We found that a diet high in fruits, vegetables, legumes, and whole grains was associated with better sleep quality.».
In addition, while a healthy diet can benefit sleep, previous research by Dr St-Onge and her team found that consuming more saturated fats and sugar can disrupt it.
“The volunteers who consumed more fiber they spent less time in the light stage of sleep and more time in deep sleep“, Explains D r St-Onge,”while consuming more saturated fat was associated with a shorter duration of deep sleep.
It was also observed that ” The more sugar the volunteers ate, the more awakenings they had at night. “We believe that in the case of sugar, unstable blood sugar levels are what cause sleep deprivation.”
Researchers believe that fiber in food has a beneficial effect on the quality and duration of sleep. They also exclude the beneficial effects of tryptophan (sources are turkey, fish, bananas and seeds), an amino acid used by the body to produce melatonin, which is abundant in those who follow a Mediterranean diet, as well as the neurotransmitter serotonin. which regulates mood and helps in the coming of sleep.
THE anti-inflammatory action of the Mediterranean diet as well as the feeling of satiety it causes are also considered by researchers to be two factors that, among other things, affect the quality of sleep.
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