Sleeping well helps the body to be in optimal physical, emotional and mental state. In fact, according to the National Heart, Lung, and Blood Institute of the United States, several vital activities that occur during sleep.
However, as life becomes more hectic, sleep is sometimes sacrificed, which can impair various functions of the body. The problem is that the World Health Organization (WHO) recommends sleeping at least six to seven hours per day.
Likewise, according to the National Institutes of Health of the United States (NIH, for its acronym in English), sleep helps to think more clearly, to have better reflexes and to concentrate better. Thus, By not getting enough sleep, the brain can have trouble performing basic functions.
“The reality is that when we look at someone who is well rested, that person is operating at a different level than those who try to stick with one or two hours of sleep a night,” explains Dr. Merrill Mitler, a sleep expert and NIH neuroscientist. .
In addition, those people who sleep less than the mentioned time are at greater risk of developing physical and mental conditions. Among the diseases to which you are most exposed with lack of sleep are diabetesheart pathologies, obesity, infections, depression, anxiety, among others.
There are a variety of things that can disrupt sleep, including eating. Taking this premise into account, the portal Better with Health, In an article reviewed and approved by the doctor Nelton Abdon Ramos Rojas, he listed some Products to avoid before going to sleep:
1. Candy Bars: although they usually snack preferred by many people, several of them have a large amount of refined sugar, a component that can affect the quality of sleep, as they put the brain on alert.
2. Hot Sauces: These products cause irritation for those who suffer from gastritis, so they can cause discomfort when sleeping. Also, As it has a high caloric value, it has an unfavorable effect on weight, causing an increase in it.
3. Butter: it is a companion in many preparations. However, due to its high saturated fat content, experts advise that it should not be eaten before bed. Its consumption should always be moderate, but it is advisable to avoid it at night.
4. Ice Cream: If it is consumed, it is recommended that those made with water be chosen. In addition, by not allowing a pleasant sleep, they influence weight gain and alter the metabolism of those who ingest them.
5. Sausages: the ideal is to avoid its intake at night, since among its ingredients it has stimulant substances that prevent a good sleep and It may be related to people having nightmares.
Contrary to the above, better with health listed a series of foods that, depending on the organism of each person, have a composition that favors sleep and allow the body to wake up regenerated:
- Where: this product contains the amino acid tryptophan, which is associated with better sleep and is a precursor to serotonin, according to Kristen Kizer, a dietitian at Houston Methodist Hospital. Also, other sources of tryptophan are pumpkin seeds and egg whites.
- Avena: “It is enough to eat 35 grams of oatmeal at night for your blood pressure to decrease due to the increase in nitric oxide in the blood. A few tablespoons of oats also help reduce inflammation in muscles or joints and even reduce bad cholesterol in the blood, ”explains the portal Granvita.
- Fatty fish: salmon, sardines or mackerel are a great option for the last meal of the day. They help promote a good rest thanks to their omega-3 fatty acids and vitamin D that intervene in the regulation of serotonin.