Good Lifestyle

Sleep enough sleep Every night is essential for your health, but several factors can interrupt quality sleep. For example, you could follow involuntarily an incoherent sleep schedule (you may work on the night several nights a week) or drinkisolated or alcohol drinks Too late in the day or in the evening. Or maybe you go routinely on an empty stomach. All these circumstances can interfere with your sleep cycle. But the foods you eat during the day and near bedtime could be able to help you get a better rest night.

However, asCedrina Calder, MD, preventive medicine doctor and expert on health and well-being indicate: "There is no solid scientific evidence that identifies a particular food as the best for sleep. Instead of eating a healthy and balanced diet that provides all nutrients with your body needs is better to optimize your sleep. "

According toCenters for Disaster Control and Prevention, Inadequate sleep or a lack of sleep quality is associated with several chronic diseases and conditions, including heart disease, depression and even type 2. diabetes are estimated that 1 in 3 US adults do not reach enough of Sleep that is characterized as seven hours or more each night. However, the need for sleep quality can exceed the length. After all, the length he needs to sleep every night can vary from person to person.

For some, sleep disorders such as insomnia or sleep apnea can inhibit their capacity to receive a quality sleep each night. Although a balanced diet will probably not solve these problems, it can help a person with or without these sleep conditions a little more deeply.

Together, Calder andSass de Cynthia, RD, CSSD, Nutritionist of the LAM's performance, preview of the types of food you should eat during the day to promote better sleep at night.

Here are the best absolute foods you can eat to sleep better every night. And for more, be sure to avoidThe 17 foods that hold you at night.

"High protein schemes have been associated with sleep improvement from low protein schemes," says Calder. "Choose mainlyLean sources of protein Limit your consumption of saturated fat. "

Try to incorporate more Turkey into your weekly dinners, for example, with one of the31+ Best turkey turkey recipes for weight loss. Only three ounces supplies26 grams Saiatress protein and no saturated grease. Turkey also containsL-tryptophan, an essential amino acid that the body uses to create niacin or vitamin B3, which then helps to produce chemical serotonin and hormonal melatonin, both associated with sleep.

Foods rich in protein And also contain L-Tryptophan include Turkey, chicken, cheese, fish, yogurt and eggs.

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"Complex carbohydrates and fibers help to increase the ability to stay asleep and decrease day drowsiness," says Calder.

Some examples ofcomplex carbohydrates Include starches such as grains, potatoes, beans, whole grain cereals or oatmeal.

On the other hand, examples of simple carbohydrates would be a product charged with sugar such as soda and fruit juice of concentrate or even packed, and often highly transformed treats such as cookies and candy bars. "Simple carbohydrates, on the other hand, have been associated with increased fatigue and are likely to cause a disturbance in sleep," says Calder.

Although a glass of traditional grape juice of the concentrate is considered a simple sugar, a glass of 100% fruit juice does not fall under this category and a kind of fruit juice is supposed to improve sleep.

"Drining cherry juice 100% one hour before the bed was shown in the search to improve sleep time and quality," says Sass. "Ina study, sleep time has increased by 84 minutes. "

The diet also emphasizes that crimpy juice fights against inflammation in the body, with research supporting its ability to reduce muscle pain and total and harmful cholesterol levels (LDL).

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Try to incorporate a glass of late cherry juice into your ritual at bedtime if you have trouble staying asleep.

"Somestudies suggest that regimes rich in omega-3 fatty acids, especially those found in the fish, canImprove the amount of sleep And quality, "says Calder.

In addition to fish, good sources of omega-3 fatty acids include nuts, seeds, canola oil and linen oil.

In fact, a newspaper studyScientific reports found that the increase in fish consumption was associated not only with improved cognition in children, but also sleep disturbances. Salmon, in particular, is filled with omega-3 fatty acids and flax seeds and chiaGood sources of omega-3s also.

"Consume an adequate amount of fruits and vegetables - as well as lean protein, whole grain carbohydrates and healthy greases, will help you get vitamins, minerals and other micronutrients needed for your body's needs," says Calder . "A number of micronutrients can help improve sleep, including B vitamins, vitamin C, vitamin D, vitamin E, magnesium, zinc and tryptophan."

There is a specific fruit that can be linked to a better sleep. Sass says there seems to be a correlation between regular kiwi consumption and a better sleep.

"The research found that eating kiwi daily is linked to substantial improvements in the quality and amount of sleep. Ina study, the men and women who have had trouble sleeping eaten two kiwis one hour before losing over a four-week period. Sleep newspapers and wristwatches that measured sleep revealed that kiwi eaters fell asleep more than 35% faster, slept deeper and experienced a 13.4% increase in total sleep time Sass said.

Scientists believe that high kiwi antioxidant levels and the ability to elevate serotonin synthesis can be attributed to its positive effects on the sleep cycle.

This list of food and drink puts the supposed effects soothing a glass of hot milk before going to shame. Try to implement these foods in your diet for a more relaxing sleep. Looking for more ways to get a restful sleep night? Do not miss these6 warning panels your diet ruins your sleep.