06 Oct Better sleep through nutrition
Some people have trouble falling asleep while others have difficulty staying asleep. Is it challenging to stop your mind from racing through your upcoming tasks? Whatever is the reason for not sleeping so well, about 10% of people are affected by sleep disorders. We have experienced the many benefits of a good night’s sleep: Better mood, better concentration, clearer, healthier complexion, reduced cardiovascular risk, a healthy immune system and a healthy weight.
Adding certain foods to your diet may help you have a good night of sleep. At dinner, it is good to integrate foods rich in tryptophan. Tryptophan is an amino acid present in certain foods and it promotes the secretion of serotonin, precursor of melatonin.In addition, B vitamins, zinc and polyunsaturated fatty acids are important for optimal melatonin levels.
FOODS FOR A BETTER SLEEP:
- Lean meat (chicken and turkey)
- Wild caught fish
- Green vegetables (steamed), raw vegetables are not recommended for evening meals
- Brown rice
- Rice noodles
- Soup or bone broth
- Natural yogurt
- Lean cheeses (boconccini, cottage, goat cheese)
- Lentils with brown rice
- Tart Cherry juice
FOODS PREVENTING QUALITY SLEEP:
- Sugar, white bread, refined cereals, sweet foods, desserts (because slows down digestion)
- Too much red meat in the evening
- Gluten-rich cereals, favor gluten free such as: brown rice, millet, quinoa and buckwheat
- Raw veggies at the evening meal, more difficult to digest
- Soft drinks, chocolate and coffee (too stimulating)
- Fatty foods such as chips, which slow down digestion
It is important to remember that about 95% of serotonin is made in the gut. If you are suffering from constipation, diarrhea, gaz, bloating or other gut issues, your intestines are probably not very healthy and your insomnia problems will not be resolved without taking care of this condition.