insomnia is Sleep problems which affects many people in their day, affecting their habits and life in general.
According to the National Library of Medicine of the United States, it can be caused by stress, emotional problems, frequent changes at bedtime, long-distance travel with time changes, among others.
Now, one of the solutions he indicates for acute insomnia (short term) are lifestyle changes, inclusive feeding. Even if it is not a definitive cure, some food yes can help improve sleep, according to research published in 2016 in the “Journal of Clinical Sleep Medicine”.
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For example, eat higher amounts of fibera (found in vegetables, legumes and nuts) can increase the amount of time a person stays asleep deep with slow waves.
On the contrary, he ingested it higher amounts of saturated fats (found in butter, cakes, cookies and processed meat) produces a dream less repairing with faster waves.
The participants in the study, the author of the associate professor of nutritional medicine Marie-Pierre Saint-Onge, fell asleep with faster when eating foods low in saturated fat and high in protein, which were provided by a nutritionist.
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Foods such as salmon, tuna and others that contain omega-3 fatty acids increase serotonin production.
The average time they had to fall asleep when they ingestedfoods of your choice it was of 29 minutes, while when they were fed what the expert recommended, it took 17.
Similarly, it was established that those who consumed more sugar took much longer to fall asleep and they were more likely to wake up during the night.
In fact, according to other research published by The Lancet in January this year, 175,261 teenagers who took more than three chiffon per day, 50% were more prone reports sleep disorders.
Another study, published in 2017 in the journal Nutrients, showed this melatonin – natural hormone that helps control the sleep cycle – found in mushrooms, eggs, cereals, soy, quinoa, seeds and fish.
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Experts recommend that, in order not to affect sleep, coffee should be drunk 6 hours before bedtime.
“The concentration of melatonin in human serum can increase significantly after consuming foods that contain melatonina ”, indicated the investigation.
Similarly, research has shown that foods like salmon, tuna and others containing omega-3 fatty acids, increases the production of serotonin, which produces this melatonin and therefore can lead to deeper sleep.
Finally, as is known and concluded in several studies, cafe may be to the detriment of the sleep cycle, which is why experts recommend do not consume it 6 hours before bedtime to sleep.
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WEATHER trends