Eat to fall asleep: the Ministry of Health has compiled a list of foods that can be consumed at night
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The food you eat at night directly affects the quality of your sleep. The Ministry of Health has compiled a list of products that improve sleep. “According to statistics, more than 10% of the population of developed countries suffer from insomnia, and every second adult has one or more symptoms of a sleep disorder,” the Ministry of Health notes. Lack of sleep can affect: mood; mental activity; motor skills; memory; immune system; increase in stress level; adiposity. Photo: brebca/Depositphotos In addition, during sleep, the body regenerates cells, in the case of lack of sleep, the body cannot recover, and this can cause an inflammatory reaction. Due to chronic lack of sleep, the risk of cardiovascular diseases, diabetes and arthritis increases. Oleg Shvets, president of the Association of Dietitians of Ukraine, advises having dinner 2-3 hours before bedtime. Foods That Improve Sleep Foods that are high in fiber and low in saturated fat and simple carbohydrates promote deeper recovery. Some foods affect the level of serotonin, a hormone that, together with vitamin B6, B12 and folic acid, supports healthy sleep. ✅️ Complex carbohydrates Whole grain bread, hard pasta, crackers and brown rice. Avoid: ordinary bread; pasta; baking; sweets. These foods usually lower serotonin levels and do not promote sleep. ✅️ Fish and poultry Low-fat cheese, chicken, turkey and fish are rich in the amino acid tryptophan, which increases serotonin levels. You can also add egg whites, soybeans and pumpkin seeds. ❌ You should not eat fatty hard cheeses or fried fish at night. Due to their fat content, they will take longer to digest and may keep you awake. ✅️ Healthy fats Nuts, such as walnuts, almonds, cashews and pistachios. ❌ At the same time, it is necessary to avoid food with a high content of saturated fats and trans fats – French fries, chips, snacks. ✅️ Products with magnesium At night, you can eat leafy greens, spinach, seeds, avocado, black beans. Fresh herbs are soothing. For example, sage and basil contain natural sedative components. Warm milk or herbal tea will be a good sedative before bed. But you should not drink green, black tea or coffee, as well as energy drinks because of their high caffeine content. ❌ Avoid red or black pepper, which have a stimulating effect. We remind you that the ideal amount of sleep is from 7 to 9 hours for adults. Televisions, computers and other gadgets also steal our sleep. Exposure to artificial light also affects the quality and duration of sleep. Read also: Insomnia and excessive salivation: how pets react to war and how to help them
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