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Diet for a good night's sleep
Table of Contents
1. The physiology of sleep
Sleep is defined as a state of activity that occurs periodically, spontaneously, and 5 hours per week. Limiting sleep to 6 hours for 4 days affects sensory function, performance, mood, glucose metabolism, acidity regulation, and immune function. It is a natural human need covers about. 1/3 of an adult's life. Currently, the standard amount of sleep per week is only 6.6 hours per day. Restricting sleep to six hours for four days has an effect on the sensory functions, function, metabolism of glucose, and functional immunity.2. The effect of food on sleep
Dietary precursors may affect the rate of synthesis and function of certain neurotransmitters, including 5-HT (serotonin receptors). Figure 1 shows the effect of the diet on the central nervous system by the production of 5-HT and melatonin. 5-HT synthase is dependent on the availability of an L-tryptophan (Trp) amino acid precursor in the brain.3. It's carbohydrates
A study by J. M. Porter and J. A. Horne analysed the amount of carbohydrates consumed 45 minutes before bedtime given high doses of carbs (130 g), lower doses (47 g) or completely discontinued from the carbs in the meal respectively. A meal containing a high dose of carb contributed to prolonging the REM phase, shortening light sleep and reducing drowsiness. Products with a high glycemic index such as white rice, pasta, sausages, bread consumed in the evening may have an effect on the quality of sleep.4. For the purposes of this Regulation, the following definitions shall apply:
Supplementation with 1 g of tryptophan can improve sleep latency and subjective quality. When planning a meal, it is worth paying attention to tryptofan-rich products such as chicken eggs, pork, poultry, soybeans, pumpkin seeds, mozzarella cheese, salmon, milk, soy protein isolate, poultries.5. Melatonin and its salts, whether or not containing added sugar or other sweetening matter
The biological role of melatonin has been extensively studied its therapeutic and health properties have been shown. It can regulate daily rhythm, relieve symptoms of jet lag syndrome, counteract insomnia, as well as affect a number of bodily functions, etc. It has anti-aging and anti-inflammatory effects. Melatonin is found in many food products, but its quantity varies. Depending on the environment and breeding conditions, temperature, time spent in the sun. In animal products, the highest concentration of melataonin is expressed in strawberries and egg yolks.6. Valerian
Valerian is a plant that binds to GABA receptors type A It is thought to produce a calming effect by reducing the stimulation of the nervous system. Meta-analysis of the effectiveness of valerian has shown a subjective improvement in sleep quality. However, supplementation with this compound can cause side effects such as headaches, sensitivity, allergic reactions. In addition, GABA can affect the secretion of growth hormone.7. Here are some practical tips
First of all, physically active people should focus on maintaining proper sleep hygiene in order to maximize its quality and duration. First and foremost, it is important to take care of the regularity of sleep, to set aside adequate time for sleep, avoid too short and too long sleep, sleep at about 18°C, dressed appropriately, avoid using the phone, TV and computer for 30 minutes before bed.
