What Should You Eat to Help Sleep

According to the US survey, 95% of American adults have experienced some degree of insomnia in their lifetime.

Some people are unable to sleep because of illness and pain. Some people are pressured to get anxious and sleep well, but you probably ignore the reason that is most close to life. It may also make you toss and turn around the night, that is the food you eat every day.

Did the food steal your sleep?
The usual way of eating, or the food that doesn’t leave every day, may be the sinister who makes you sleep well at night. These foods steal your sleep unconsciously.

Rich, greasy dinner

It’s hard to finish a business case, talk about a business, and eat a big meal after work to reward yourself. Although it is satisfying the stomach, it may also cause a tragedy of insomnia tonight.

Eating too much at night, or eating a pile of high-fat foods will prolong your digestion time, so you can’t sleep well at night.

The smart way is to arrange the most sumptuous meal at breakfast or lunch, and eat less and lighter at dinner. It is best to choose low-fat but protein-containing foods such as fish, chicken or lean meat. Another advantage of this method of eating is to avoid getting fat. According to research, the amount of calories ingested every morning is most effectively utilized by the body.

Caffeinated beverages or food

Looking around, a variety of chain coffee shops, a place to occupy the streets of the building. Every day, the office workers in the first pile of work piled up to have a cup of coffee to drive out sleepiness. In the afternoon, another cup of boosting spirit, a friend dating at night, or a bubble in a coffee shop.

Huang Yushu, a psychiatrist at the Chang Gung Memorial Hospital Sleep Center, said that in the metropolitan area, especially in Taipei City, many office workers who come to sleep and come to see a doctor are actually drinking too much coffee.

Caffeine stimulates the nervous system, making our breathing and heartbeat faster, blood pressure rises, and energy. It also reduces the secretion of melatonin, a hormone secreted by the pineal gland in the brain, which has a hypnotic effect.

In addition, foreign studies have found that caffeine also inhibits the secretion of a sleepy chemical, adenosine, which affects deep sleep periods that allow people to have adequate rest.

A cup of coffee or tea in the morning, or a can of Coke in the afternoon, may make you feel refreshed from sleepiness, but some people who are sensitive to caffeine, even if they only drink hot cocoa in the afternoon, are enough to get them at midnight. makes them big eyes and  sleepless night.

Even if you are not particularly sensitive to caffeine, taking too much caffeine can cause trembling, irritability, anxiety, loss of concentration and insomnia. In addition, the diuretic effect of caffeine will also allow you to run the toilet frequently in the middle of the night. As a result, the hope of wanting to sleep well may be lost.

Sleep experts have found that many people are unclear about how well they are resistant to caffeine or simply underestimate the extent of their caffeine.

If you have trouble with insomnia, and drink more than 2 cups of coffee a day, or often indulge in coffee after 2 pm, I suggest you give yourself a small experiment: reduce the amount of coffee for 2 weeks. Or remove the caffeine completely from your daily diet, then watch to see if you are sleeping better. If the answer is yes, then you may have to say goodbye to the coffee.

Alcohol

Many people rely on drinking to make themselves sleep well, but a drink before going to bed, the price may be that sleep can not be sustained, wake up several times a night, or get up the next day, feel the mental situation is terrible.

Foreign studies have found that alcohol and certain sedatives can inhibit the rapid eye movement (REM) time, while REM time is too small and often wakes up at night, sleep is intermittent, and is related to sleep that does not have enough rest.

In addition, some studies have pointed out that some people with alcohol abuse habits often have sleep disorders, wake up several times in the middle of the night, and their REM is very short, and the deep sleep period is also short or almost no.

Simply put, people who have a lot of drinking habits may spend a lot of time in bed, but the quality of sleep is very poor.

“Everyone will think that alcohol can help sleep, yes, it will make you fall asleep quickly, but it will keep your sleep in a shallow sleep period, it is difficult to enter deep sleep, so even if the sleep time is not short, the next morning It may still be very tired and not full of sleep.

In addition, people taking sleeping pills should not drink alcohol. The combination of the two may lead to the risk of breathing during sleep.  Too much alcohol can make sleep too deep, which may cause vomit infarction and the risk of suffocation and death.

Gas production food

The stomach is full of anger, and it is uncomfortable to sleep. If bloating often prevents you from sleeping well at night, it may be helpful to eat less “gas-producing food”.

Because the human body lacks the enzymes that digest oligosaccharides and polysaccharides such as polysaccharides, after ingesting this kind of food, it is not digested in the small intestine, and is decomposed and utilized by the intestinal bacteria in the large intestine, and then a large amount of gas is generated. These “gas-producing foods” that may cause bloating include: beans, cabbage, onions, broccoli, Brussels sprouts, green peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, grapefruit and sorbose. Alcohol (sweetener) beverages and desserts.

Spicy food

Spicy foods such as peppers, garlic and raw onions can cause heartburn and indigestion in some people, which can further interfere with your sleep.

What you should eat to help sleep?
You already know what food should be quit or eat as little as possible. Next, come to a food that will help you sleep well.

Food containing tryptophan

Tryptophan (a necessary amino acid) is a natural sleeping pill that is the raw material for the brain to make serotonin. Serotonin, a neurotransmitter, relaxes, delights, slows nerve activity and causes drowsiness.

Tryptophan will enter the brain smoothly through a combination of high-carbohydrate, low-protein diet, and the order of eating carbohydrates and eating protein, giving you a safe sleep.

So if you want to have a good night’s sleep, sleep experts recommend that you eat some carbohydrate foods before going to bed, such as honey whole wheat toast or fruit. “This method works for most people. It has the effect of sleeping pills, but it doesn’t. The side effects of sleeping pills are not addictive,” said MIT in the Massachusetts Institute of Technology. Dr. Kateman believes.

Foods rich in vitamin B group

Vitamins B2, B6, B12, folic acid and niacin are thought to be involved in helping sleep.

Vitamin B12 has the function of maintaining the health of the nervous system and eliminating irritability.

A study by the National Center for Neurology and Mental Disorders in Tokyo found that after a few days of taking vitamin B12 in patients with chronic insomnia, most people’s sleep improved. Once stopped, the problem of insomnia came back; there are also reports in the journal Sleep. It is pointed out that vitamin B12 can improve sleep in people who are difficult to sleep and often wake up in the middle of the night.

Vitamin B6 can help make serotonin, and it works with vitamins B1 and B2 to convert the tryptophan to nicotinic acid. “If there is a lack of niacin in the human body, it will often be anxious and irritable, and further make people sleep well,” explains Zhang Huangyu, a nutritionist at Taipei Medical University.

Medically, niacin (vitamin B3) is often used to improve insomnia caused by depression. The University of Alabama study also pointed out that niacin can prolong the period of rapid eye movement and reduce the number of insomniacs waking up at night.

Foods rich in vitamin B, including yeast, whole wheat products, peanuts, walnuts, vegetables, especially green leafy vegetables, milk, liver, beef, pork, eggs, etc.

Foods rich in calcium and magnesium

Insufficient calcium intake will not only increase the risk of osteoporosis, but it may also make you sleep well. Foreign studies have found that people with insufficient calcium intake are prone to muscle soreness and insomnia.

Calcium is combined with another mineral, magnesium, to become a natural relaxant and tranquilizer. When the magnesium content in the human body is too low, the pressure resistance is lost.

Drink 2 cups of milk a day, the calcium intake will not be lacking, people who do not drink milk, eat more boneless fish, green leafy vegetables and beans to supplement. Don’t forget, proper intake of vitamin C can help calcium absorption.

Magnesium can be taken from bananas and nuts, and occasionally some chocolate is good, but don’t overdo it.

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What You should Eat to Help Sleep - /10

Summary

According to the US survey, 95% of American adults have experienced some degree of insomnia in their lifetime.

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