the insomnia it is a sleep disorder which affects many people in their day to day life, affecting their habits and their 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 changing schedules, among other things.
However, one of the solutions indicated for acute insomnia (Short term) are lifestyle changes, including the food. Yet it is not a definitive cure, Some food if they can help improve sleep, According to research published, in 2016, in the ‘Journal of Clinical Sleep Medicine’.
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For example, food higher amounts of fibera (found in vegetables, legumes and nuts) can increase the time the person stays in the sleep stage deep with slow waves.
Instead, ingest higher amounts of saturated fats (Found in butter, cakes, cookies and processed meats) produces a dream less repairing with faster waves.
The participants in the study, the author is the associate professor of nutritional medicine Casa-Pierre Saint-Onge, fell asleep with faster when they ate 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 it took them to fall asleep when they ingested thes foods of your choice was from 29 minutes, While when fed with what the expert recommends, they took 17.
Similarly, it could be determined that those who consumed more sugar took much longer to fall asleep and were more likely to wake up during the night.
In fact, according to another survey published by ‘The Lancet’ in January this year, of 175,261 teenagers who took more than three soda per day, 50% presented more chances of report sleep disorders.
Another study, published in 2017 in the journal Nutrients, showed that the melatonin – Natural hormone that helps control the sleep cycle – is found in the mushrooms, egg, cereal, soy, quinoa, seeds and fish.
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Experts recommend that, in order not to affect sleep, coffee should be taken 6 hours before bedtime.
“Melatonin concentration in human serum may increase significantly after consumption of melatonin-containing foodsa, ”the investigation indicated.
Similarly, research has revealed that foods like salmon, tuna and others that contain omega-3 fatty acids, Increase the production of serotonin, Which produces this melatonin and can therefore lead to a deeper sleep.
Finally, as is well known and has been concluded in several studies, the coffee shop it can be detrimental to the sleep cycle, so experts recommend do not consume 6 hours before going to bed to sleep.
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