Good table habits that will facilitate sleep

WHO SLEEPS well, eats better food. A growing number of scientific research suggests that, in the short-term, partial sleep deprivation promotes weight gain and other consequences of cardio-metabolic negative. Sleep disorders are very common at any age, and their occurrence is often due to prolonged exposure to artificial light that alters the natural sleep-wake rhythm, commonly referred to as the circadian rhythm. The first observations were made, it is not a case of workers shift: the phase shift of the biorhythm had the consequence of a power upset that favoured in turn the development of obesity and metabolic syndrome. "Is the proverbial dog that bites the tail: the increase of the weight causes compression of the airways that can cause snoring and sleep apnea, worsening the quality of sleep," explains dietician Hellas Dinner of the University of Pavia.

If the mutual correlation between obesity and poor sleep quality is now a given, the existence of a specific diet that is conducive to remains doubtful. Of course, the more the power supply is balanced, the better you rest during the night. However, on the occasion of the world Day of sleep, it is easier to suggest what to avoid in general because each person is a story in itself, and the directions require customization: "milk and cereals could help to slumber because rich in tryptophan, an essential amino acid precursor of serotonin and melatonin involved in the regulation of the rhythms of sleep. However, for those who suffer from gastroesophageal reflux, it would be a bad idea to have a dinner with a pasta sauce" exemplifies the dietician. For the majority of people it is just the dinner, the main meal of the day.

The first ingredient for a good night's sleep is: never go to bed with an empty stomach or too full, since both behaviors make it difficult phase of falling asleep. "A light dinner facilitates the digestive process and therefore the sleep. It would be a good idea to limit the condiments of the dishes, choose simple cooking methods and eat a few fatty foods because they slow down gastric emptying" resumed Dinner. Salty foods, rich in sodium – rich in smoked foods, preserved and pre-cooked are to be consumed with moderation since it has been demonstrated that the salt retards sleep onset, and increased night awakenings, increasing the time spent in the sleep surface at the expense of the profound.

Attention to the foods that contain the use of other stimulants such as coffee, tea, energy drinks and even chocolate. With regard to coffee, the studies are contradictory, indicating different effects are probably associated with the genetic characteristics that predispose them to a greater or lesser sensitivity and response to caffeine. Definitely worthy of a night that is often the biggest consumers of coffee are also smoking, probably the nicotine is the substance most strongly associated with sleep disruption in all studies in which participants suffered from insomnia.
alcoholic beverages deserve a separate chapter. "Immediately after consumption, alcohol induces sleepiness. However, during the course of the night will cause a restless sleep, a little rest and an awakening premature," says the dietician. Also, especially with advancing age, the alcohol increases the blood pressure both in men and women, helping to disturb the rest. A good herbal tea and infusions: flowers and leaves of plants such as chamomile, lemon balm, mallow and hawthorn possess a modest sedative effect, calming and antiansia, in addition to the rituals that can reconcile, of course, sleep.

with regard To the timetable, the experts suggest to have dinner relatively early – at least a couple of hours before bedtime – and make a mild physical activity to facilitate the digestion. A short walk is the ideal, but deal with the latest domestic work is just as good: the important thing is to not drag herself from the table to the sofa, and from this to the bed," he adds, and Dinner. Finally, the regularity of meals and their distribution within the 24 hours may help regulate the hands of the biological clock, and therefore the sleep. "It is not a case that in peasant culture during the summer we ate dinner later than in the winter, to meet the variations of light daily promotes the respect of circadian rhythm," concludes the dietician.

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