The effect of diet on sleep

What you eat and drink for a few hours before going to bed can have a very big impact on the quality of sleep and make a huge difference between a restless sleep and a restless night with frequent awakenings and turning over in bed. Of course, you have noticed that sometimes, although you went to bed late, you get up in the morning rested. And vice versa - going to bed early is not at all a reliable factor that will ensure good sleep and rest. If you don't get enough sleep, maybe you're just doing things you shouldn't be doing, as they interfere with a normal full sleep.- Too much or too little food can disrupt sleep.A light snack before going to bed can improve sleep, but too much food can cause discomfort and frequent awakenings throughout the night.- Alcohol is a double-edged sword.Small amounts of alcohol can help you fall asleep. However, as soon as the body digests alcohol, sleep can become "fragmented". Alcohol aggravates insomnia and disrupts the REM sleep phase, directly during which the body is regenerated. In addition, it can dehydrate the body, which causes a feeling of fatigue the next day.- Caffeine can disrupt sleep.For some people, consuming foods or beverages that contain caffeine can disrupt sleep. If you are sensitive to caffeine, it is recommended to avoid it during the day and evening. Moreover, this applies not only to coffee or tea, but also applies to all other products and beverages that contain caffeine (energy drinks, chocolate, other sweets, carbonated drinks).- Avoid fat.If you eat fatty foods or foods that cause stomach upset and heartburn in the evening, your sleep may be disrupted.- Don't eat late at night.People suffering from heartburn should avoid heavy, late meals that restrain gastric emptying. If you go to bed on a full stomach, it stimulates the gastric juices to move to the esophagus, which leads to heartburn, which can disrupt sleep.- Liquid injection a couple of hours before bedtime can cause problems.Avoid consuming liquids after dinner to reduce the need to go to the toilet during the night.- Milk and honey improve sleep.Milk contains tryptophan, an essential amino acid that naturally causes drowsiness. Tryptophan increases the amount of serotonin, a natural sedative, entering the brain. That is why many folk remedies for sleep include a cup of warm milk with a teaspoon of honey or even plain sugar. (Carbohydrates promote the flow of tryptophan to the brain).- Useful plants.Herbs can also be used to improve sleep. One of the most popular and reliable plants in this context is, of course, valerian. Its use as a sedative has been confirmed by numerous studies showing that the active ingredients from the roots of this plant soothe the central nervous system and relax smooth muscle tissues. Valerian tea can help you fall asleep quickly and sleep through the night. It does not cause addiction or a feeling of "hangover" in the morning. It is not recommended for pregnant and lactating women. There is also a lot of evidence that chamomile, hop, lemon balm and mint tea is recommended for such problems as an effective remedy for insomnia and sleep problems. Do not listen to anyone who says that there is no online money, go to this site slottica casino and you'll see that they all lie.