Nine Facts About Food and Sleep Everyone Should Know

Want to know how food affects our sleep and how to use it correctly to get a good night's sleep? Today's review includes 9 facts about food and sleep that will shed light on these questions.

1. Want to sleep? Eat carbohydrates.

Carbohydrates help produce tryptophan, which calms the nervous system, relaxes muscles and makes you sleepy. However, you shouldn't overindulge in cookies and pies at night, because instead of a good night's sleep you'll get a heavy stomach, which will prevent you from getting a good night's sleep. It's better to choose complex carbohydrates: a small portion of oatmeal or a piece of whole grain bread.

2. In the afternoon sleepiness
circadian rhythms are to blame

Have you noticed that you start to nod off every day around 2 p.m., regardless of whether you are at home or at work? Do you think that a heavy lunch is to blame? Not at all! After-lunch drowsiness is quite natural and is related to daily (circadian) biorhythms - it is no coincidence that in many countries, an afternoon rest or siesta is very popular. So if your lunch break allows, use it to take a short nap - this will restore your strength and drive away fatigue.

3. Caffeine blocks hormones,
drowsiness-inducing

Caffeine makes the body stay awake because it blocks receptors for the neurohormone adenosine, which slows down nerve impulses and regulates sleep. So if you want to perk up, a couple of cups of coffee or strong tea during the day won't hurt at all. But if your goal is to fall asleep, refrain from caffeinated drinks at least 3-4 hours before bedtime.

4. Energy drinks do not relieve drowsiness

Drinking a can of energy drink to wake up in the morning is not your best idea. Due to the high content of caffeine and sugar, you will really feel a surge of vivacity and energy, but only for a short time, after which fatigue and drowsiness will only increase. So, if you want to wake up cheerful and full of energy - just get a good night's sleep! And no energy drinks in the morning.

5. Alcohol interferes with quality sleep

Just because you passed out after another night of partying as soon as your head hit the pillow doesn't mean you'll be able to get a good night's sleep. The thing is, alcohol causes sharp spikes in sugar levels in your body, making it difficult to transition to deep sleep. And even if you get your usual 8-9 hours of sleep, you'll still feel tired and exhausted when you wake up.

6. The effect of melatonin on quality
sleep has not been scientifically proven

Melatonin is a hormone that is secreted by our brains when it gets dark and helps our bodies regulate our sleep and wake cycles. Unfortunately, it has not been scientifically proven that increasing the amount of this hormone by taking melatonin-containing drugs will have any effect on sleep quality. However, studies have also shown that melatonin helps us fall asleep quickly, so taking it as a sleep aid may be justified in some cases.

7. Choose foods rich in tryptophan

At one time, there was a myth that turkey meat, thanks to the tryptophan it contains, helps the body fall asleep faster. But the truth is that the tryptophan content in turkey is so small that it will not affect either falling asleep or the quality of sleep in general. But what will really help you fall asleep is milk, oatmeal, bananas, peanuts, tuna and eggs - they contain much more tryptophan than turkey.

8. Tyramine is the enemy of good sleep

Tyramine amino acid, which is found in some products, when it enters the body, turns into norepinephrine. This hormone has a stimulating effect and interferes with falling asleep. Therefore, avoid products rich in tyramine before bed, which include: cheese, chocolate, tomatoes, potatoes, wine, pork.

9. Magnesium and calcium help you sleep

Magnesium and calcium help muscles relax and fall asleep faster. But a lack of these minerals in the body, on the contrary, can lead to stress, muscle spasms, and, as a result, insomnia. So, if you want to sleep well at night, eat foods high in magnesium and calcium: milk, bananas, spinach, nuts, and fish.