What foods are good before going to bed, and which are harmful

Sleep deprivation - a serious test for both health and for the psyche. The quality of sleep is affected by many factors - from the presence of stress and ending with genetic diseases. However, the meal is of considerable importance here.

And if you have trouble sleeping, it may be wise to reconsider your diet. We understand which foods are helping and which, on the contrary, interfere with the right to receive, healthy holiday.

Foods that improve sleep

If you suffer from time to time insomnia, Include them in your diet, and after some time to see the difference.

bananas

These fruits are richNutrition Facts & Calories: Bananas, raw potassium and magnesium - substances that act as natural relaxants. They help the body to relax before bedtime. In addition, bananas contain amino acid tryptophanL-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic IndicationsAnd it participates in the synthesis of serotonin - a neurotransmitter, also promotes relaxation.

serotoninIn turn, under the action of the enzyme in the pineal gland of the brain is converted into melatonin, "sleep hormone". one studySerum melatonin levels and antioxidant capacities after consumption of pineapple, orange, or banana by healthy male volunteers It found that after consuming two bananas melatonin level in the blood rises to four times. It takes about an hour before the tryptophan to reach the brain, so it is best to eat for an hour or so before bedtime.

Almond

These tasty nuts are richNuts, almonds [Includes USDA commodity food A256, A264] Not only the protein but also magnesium - a substance that providesThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial muscle relaxation and facilitate sleep.

In addition, almonds is a valuable source of melatoninDietary Sources and Bioactivities of Melatonin and can reduce cortisol levelsStrategies of Functional Foods Promote Sleep in Human Being - a stress hormone that prevents sleep. researchInvestigation of sedative and hypnotic effects of Amygdalus communis L. extract: behavioral assessments and EEG studies on rat It indicates that this type of nuts, as well as the oil of which has sedative and hypnotic effect.

So a handful of almonds before bedtime or a sandwich with almond oil is an excellent tool in the fight against insomnia.

Cherry

Cherry - one of the natural sources of melatoninUpdates on Nutraceutical Sleep Therapeutics and Investigational Research. A pair of studiesTart cherry juice increases sleep time in older adults with insomnia (830.9), Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms It showed that adults with insomnia who drank 250 milliliters of cherry juice before going to bed, slept for half an hour longer than those who did not drink cherry. In addition, their dream was stronger and they are better rested.

So eat a handful of cherries per hour until it touches the pillow, or drink a glass of natural cherry juice.

Chamomile tea

Chamomile tea contains apigenin substanceChamomile: A herbal medicine of the past with bright future, Herbal medicine for insomnia: A systematic review and meta-analysisThat promotes sleepiness and helps against insomnia. one studyPreliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study It showed that people who took chamomile extract twice a day for a month, fell asleep 15 minutes faster and less We woke up in the middle of the night compared with those who did not use the extract. And at chamomile tea drinkers reduced risk of depressionEffects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trialWhich also leads to sleep issues.

Tea from passion fruit

Besides chamomile, sleep well affect more tea from passionfruit. It also contains apigeninRisks and Benefits of Commonly used Herbal Medicines in México and has a calming effect. The effectiveness of this beverage proved experimentallyA double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality experts from Monash University in Australia.

In their study, a group of adults for seven days drank a cup of tea of ​​passionflower before bedtime. And by the end of the week the quality of night rest of the subjects improved significantly compared with the control group, who were given a placebo.

Start drinking tea from passion fruit before going to bed, and after a couple of weeks will be much easier to fall asleep.

Kiwi

kiwi containsKiwifruit, (chinese gooseberries), held in storage, raw a large number of serotonin - a neurotransmitter, which has a relaxing effect and helps quickly fall asleep. In one experiment,Effect of kiwifruit consumption on sleep quality in adults with sleep problems participants were asked to eat two kiwifruit an hour before bedtime every night. A month later, the researchers noticed that the time required for the test of sleep, decreased by 35%, and the duration and quality of rest up.

In addition, serotoninBrain serotonin, carbohydrate-craving, obesity and depression Kiwi in the body reduces cravings for carbohydrate absorption. So if naedites his bedtime, fewer will want to go at night to eat.

Oatmeal

Usually associated with oatmeal breakfast. But it also helps to sleep. Firstly, oatmeal contains a lot of melatoninDietary Sources and Bioactivities of Melatonin - more than in other cereals. Second, it contains seleniumSleep symptoms associated with intake of specific dietary nutrientsAnd lack of it causes difficulty falling asleep. Finally, oatmeal is richA review on Oat (Avena sativa L.) as a dual-purpose crop tryptophan, andOat: unique among the cereals calcium, magnesium, phosphorus, silicon and potassium, which also contribute to healthy sleep.

But keep in mind that this mess is useful only if you eat it without sugar. But sweet oatmealOn the contrary, preventEffects of Diet on Sleep Quality fall asleep.

Milk

A glass of warm milk before going to bed - greetings from childhood. It helps to fall asleep, because it containsMilk proteins as a source of tryptophan-containing bioactive peptides tryptophan. In addition, it is an excellent source of calcium, which regulates the production of melatoninEffect of melatonin-rich night-time milk on sleep and activity in elderly institutionalized subjects. If you wake up at night and can not sleep Again, drink a glass of milk with a teaspoon of honey. experimentsEffect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study We have shown that this combination reduces the time needed to fall asleep and improves the quality of rest.

Walnuts

Walnuts are one of the best sources of melatoninHealth Benefits of Nut Consumption. In addition, they help the body produce serotoninOmega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms, Thereby contributing to sleep. So a handful of walnuts eaten just like that, or added to a salad before going to bed is not exactly hurt.

Foods that are bad for sleep

About them should forget people with sleep disturbances.

Caffeine

Everyone knows that caffeine helpsCoffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials cheer up and chases slumber. Moreover, it slows downCaffeine Consumption and Sleep Quality in Australian Adults sleep process and reduces total sleep time. The negative effect of this substance continues to provide even six hours after eatingCaffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.

About coffee before going to bed can not even mention, but there are other productsIntake of caffeine from all sources and reasons for use by college studentsCaffeine chocolate, energy, gum (a food additive), some medicines. Yes, and in tea, like black and green, is also aA Study on Caffeine Effect of Tea on Health caffeine. Therefore, before going to sleep better to switch to herbal options.

Each person has their own reactionPharmacology of Caffeine caffeine; some can drink a large cup of coffee at night and sleep very well, for others enough to drink 150 grams to midnight tormented insomniac. Therefore, be guided by the reaction of the organism, and abstain from caffeineIf you see its negative impact on sleep.

Fatty food

experimentsFiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep prove that fatty food lovers get less healthy sleep than fans of easy dinner. Meals high in fat are not only significantly reduce the quality of a night's restRelationship between Food Intake and Sleep Pattern in Healthy Individuals and the speed of falling asleep, but also can causeRisk factors for gastroesophageal reflux disease: the role of diet heartburn and indigestion. If on such a meal you can not refuse, at least dine for three hours before bedtimeAssociation between dinner-to-bed time and gastro-esophageal reflux disease.

However, there is one exception to this rule: oily fish, such as salmon, tuna, trout and mackerelOn the contrary, it helps to sleep. The fact that it promotesVitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior production of serotonin. In one studyFish Consumption, Sleep, Daily Functioning, and Heart Rate Variability It found that people who ate little meat before bedtime Atlantic salmon fell asleep faster than those who ate the chicken, beef or pork.

Alcohol

Ethanol is badThe Effects of Alcohol on Quality of Sleep on REM sleep cycles, during which we see the dream. Because it is from these cycles depends on the restoration of power, it turns out that alcohol It deprives you rest even at night. In addition, long-term use of alcohol can disrupt circadian rhythms and lead to insomniaSleep, Sleepiness, and Alcohol Use.

UPD. Text updated September 15, 2019: it added more scientific data verified sources.