This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union

1. The effect of food on sleep

2. It's carbohydrates

3. The Commission shall adopt delegated acts in accordance with the opinion of the Standing Committee on Plants, Animals, Food and Rural Affairs and the Committee on the Environment, Public Health and Consumer Protection

4. This is a list of the official languages of the European Union

5. Here are some practical tips

1. The effect of food on sleep

5-HT synthesis is dependent on the availability of an L-tryptophan amino acid (Trp) precursor in the brain. The transporter is also used by others, including the large neutral amino acids circulating in the bloodstream (LNAA). Consumption of a larger portion of LNAA inhibits the absorption of tryptophane. Source: Halson S.L., Sleep in Elite Athletes and Nutritional Interventions to Enhance, Sports Medicine 2014, 44, 1323. Figure 1 shows the effect of the diet on the central nervous system through the production of 5-HT and melatonin.

2. It's carbohydrates

Hornea analysed the amount of carbohydrates consumed 45 minutes before bedtime administered high doses of carbs (130 g), lower doses (47 g) or completely discontinued carbs in the meal. Products with a high glycemic index such as white rice, pasta, rice wafers, bread consumed in the evening may improve sleep quality.

3. The Commission shall adopt delegated acts in accordance with the opinion of the Standing Committee on Plants, Animals, Food and Rural Affairs and the Committee on the Environment, Public Health and Consumer Protection

Supplementing with 1 g of tryptophan can improve sleep latency and subjective sleep quality. When planning a meal, it's worth paying attention to tryptofan-rich foods such as chicken eggs, pork, poultry, soybeans, pumpkin seeds, mozzarella cheese, salmon, milk, soy protein isolate, poultries.

4. This is a list of the official languages of the European Union

However, supplementation with this compound can cause adverse reactions such as dizziness, drowsiness, allergic reactions. It is worth noting that valerian is a common ingredient in sleep-supporting calming supplements. Valerian, a plant that binds to GABA receptors of type A, is thought to induce a calming effect by decreasing the stimulation of the nervous system. In addition, GABA can affect the secretion of growth hormone. GABA is also found in food products such as fermented foods, kefir, cassava, acidic cucumbers.

5. Here are some practical tips

Several nutritional practices may affect sleep quality. Excessive dietary fat intake, especially professional athletes, should be aware of the potential risks associated with the overall quality and duration of sleep. The introduction of a diet rich in tryptophan (1 g) can improve sleep quality and extend sleep duration This can be achieved by consuming about 300 g of turkey or about 200 g of pumpkin seeds. However, athletes and especially professional competitors should avoid the potential risk of contamination with low-quality preparations.