10 Rules for Sleeping Night
If you find it hard to fall asleep or spend your nights awake, here are some advice for when Zzz will arrive.
1. Leave the caffeine in the middle of the afternoon. If you have difficulty falling asleep at night, it is best not to drink coffee, teas and soft drinks after 3 pm. Prefer (the good and healthy) water. Make sure you are not taking stimulant medications. Some pills for weight loss and for headaches, muscle aches or to lower fever have caffeine in their composition, read the package insert.
2. Do not skip meals. This will only make you avenge yourself at dinner, eat too much and opt for more calorie foods that will trigger blood sugar levels. These “large fluctuations in blood sugar are one of the major causes of problems in falling asleep and insomnia,” says dr. Oz in his book ‘You – Always Young’.
If you did not have time for dinner, and you’re home late, make some oatmeal with banana slices, fill your eye and stomach, you’ll be comforted. They are foods rich in tryptophan (a natural antidepressant that helps raise levels of melatonin, which regulates the biological rhythms, and serotonin, the wellness hormone). The banana also has potassium and magnesium, great for relaxing your muscles. Alternatively, how about a slice of dark bread with a teaspoon of homemade peanut butter (300g roasted peanut without film and without salt and a pinch of salt. Shred well and take the refrigerator for a few hours to solidify before using it. first time).
3.Rim lightly, lightly. Choose an easily digested protein, like fish. The ideal carbohydrates are the complexes – such as quinoa, brown rice, sweet potatoes, legumes and legumes -, foods rich in serotonin and melatonin. Another advantage is that they stabilize blood sugar levels, which is not the case if you eat plain carbohydrates (crackers, fries, white bread) that make them shoot and give you a bad night.
Furthermore, avoid spicy food at night, especially if you have a more sensitive stomach, and red meat and pork, difficult to digest.
4. Do not go to bed right after dinner. The temptation to veg on the new chaise longue while watching Masterchef or the new Secret Files can be a lot, but it’s the worst things you can do. Lie at least 2 hours after the meal.
We were not made to be lazy to follow a meal. Standing up helps in digestion because gravity keeps food where it should be, deep in the stomach.
If your dinner was full, the stomach can take up to 3 hours to be empty, so these days it is best to move and not go to the sofa. Remember that the brain takes about 20 minutes to record that we are already satisfied, now in this very period we can eat. Eat slowly, chew well, talk, pause, put down the cutlery … without haste.
Have you ever happened to go to bed full of belly and wake up in the morning with the feeling that you still have dinner all to digest? When we go to bed on a full stomach, digestion takes even more time to do, our metabolism is slower, everything is processed at a slower rate, and the food stays in the stomach longer … to ferment. This habit can even cause heartburn.
5. Drink a hot cocoa. This is good news for those who love chocolate, but be careful. You should not overdo it. At night, a square of dark chocolate is more than enough, or two tablespoons of cocoa powder mixed with hot milk and chamomile tea, an idea by Dale Pinnock, an English nutritionist, author of The Medicinal Chef ‘.
Chocolate has tryptophan (a natural antidepressant) and is very rich in magnesium, which helps relax the muscles, soon inducing sleep.
6. Have nuts and seeds by hand. No salt, of course! Almonds, walnuts, pumpkin seeds not only improve cardiovascular health but increase serotonin levels (such a hormone responsible in the sense of well-being), are good sources of magnesium, satiate and maintain stable blood sugar levels.
The naturopath Natasha Turner in her book The Hormone Diet gives an example of a healthy night snack and sleep inducer (this is if your dinner has been very light and for several hours): pour 1/4 cup of Pumpkin mashed with 1 to 2 tablespoons chia seeds over a natural Greek yogurt without sugar. She says it may be a modern version of the traditional warm milk at bedtime.
7. Do not drink before going to bed. When it is advised to drink 1.5l of water a day, it is not to be done at night. It is more practical. It is, there is a bathroom right next to yours, and no one will upset you if you get up to go 10 times to the toilet. However, the problem is the same. You’ll have to go to the toilet often … and during the night too, because there is no bladder that can hold 1.5l of water a whole night. A glass is fine, more than that you will dream that you are worried and in the bathroom … but after all, it is not a dream. There!
8. Have a glass of wine. If it has to be, but that’s all. Wine helps sleep, but it makes sleep deeper in the middle of the night and in some people, it even causes sleeplessness, says a study by researchers at the London Sleep Center published in the journal Alcoholism: Clinical and Experimental Research ‘.
9. Cherries for supper. As if there were no longer enough reasons to cherish cherries, scientists at the University of Pennsylvania and Rochester in the United States gave one more to surrender to the power of this wonderful fruit: it is a natural source of melatonin, which helps us regulate sleep. Once you are in season (May, June, and July) you know, put them on your shopping list, and at night when you have a mouse in your stomach, put a hand full of cherries on a sash and delight yourself.
10. Are you going to have valerian tea? A study from the University of Maryland Medical Center confirms the benefits of valerian in sleep. The root has long been used for this purpose and to lower anxiety levels. It is also very popular as a natural alternative to conventional sleeping pills because it is safer and less addictive. Studies have been done with groups of people taking placebos and others taking valerian tablets and found that the latter reported more regular and healing nights of sleep.
Beware, however, because there are people for whom the valerian root has the opposite effect to what is intended, they become more nervous and anxious.
Ask your family doctor for advice before taking anything, even because you have to consider interacting with other pills (and herbal teas) you may be taking. Oh, and do not give children who have difficulty falling asleep without the opinion of the pediatrician.