Many times we have problems sleeping and, most people are not aware that this is due to external factors. Although there are many tricks to fall asleep effectively, you have to take a look at the personal habits you have daily, and yes, their respective importance is given to pajamas and food in the restful nights.
It should be noted that sleeping well is a state that the body, at a general level, needs to repair, restore and regenerate after a hard day. During this state, the body is able to regulate hormonal and metabolic processes. Also, digestive processes are reduced and energy storage and savings are activated, while memory is organized and prepared to receive more information.
Therefore, it is a fact that, in relation to diet, the most appropriate food can greatly promote good sleep since an adequate diet helps increase melatonin, which is a hormone, and serotonin, a neurotransmitter, They actively participate in the sleep cycle.
Here, both substances can be increased thanks to the presence of amino acids such as tryptophan, which is found in a variety of foods such as dairy products, eggs, legumes, nuts, and some carbohydrates such as oats, rice and vegetables.
And yes, when sleeping, comfortable pajamas can be your best ally, but even what you do before going to sleep influences your rest, and the experience can always be better.
How Do Pajamas And Food Go Hand In Hand?
Just as a good men's pajamas can influence the time of rest thanks to the softness and comfort it provides, there are also certain foods for better sleep and others that can do the opposite. It should be noted that poor sleep can evolve and cause sleep disorders that, in the long run, can cause degenerative diseases.
Therefore, we must think that, if sleep is not enjoyed, the body can be affected with a series of alterations such as disorders that mainly affect the nervous or immune system.
In this way, the way you eat directly influences personal well-being. Without a doubt, it is a fundamental factor for the body to function properly even when sleeping.
It should be noted that sleeping time may be conditioned to a greater extent by social habits, work shift, living with family and leisure with a circle of friends. All these factors influence both the quality of sleep and eating behavior.
Therefore, if the person sleeps poorly and for too little time, an imbalance may occur in the hormones that regulate appetite and the likelihood of becoming overweight may increase. Therefore, it is necessary to constantly relate and regulate the meals eaten before going to sleep.
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Eating and Sleep Disorders
In general terms, as mentioned above, chronic insomnia is one of the most common disorders due to the number of external factors that impair rest hours, including poor diet. So eating healthy and sleeping well go hand in hand.
Specialists assure that the lack of absorption of magnesium, vitamin B complex, calcium, zinc, copper and iron in the diet are considered the main causes of sleep disorders. Therefore, to enjoy quality sleep, it is important to avoid consuming coffee, chocolate or tobacco before going to sleep, as well as acidic foods or alcohol consumption.
For this, there are vitamins that serve to combat these problems and sleep better. At least, vitamin C is associated with insomnia because its absence in the body causes an excess of histamine, which is a stimulating substance that produces wakefulness. In turn, neurologists explain that vitamin C mainly promotes the absorption of iron.
On the other hand, low levels of magnesium also cause insomnia, so it is recommended to consume it proportionally to the calcium ratio. This type of diet can easily be followed by consuming nuts, fruits and vegetables.
Also, regulated consumption under indication of the vitamin B complex, niacin, or better known popularly as vitamin B3, can prevent insomnia and is more useful in people who suffer from interrupted sleep. While vitamin B12 intervenes in the regulation of sleep rhythm and can be useful for those people with disturbed sleep rhythm.
Recommendations at the moment Before Sleep
It must be emphasized that sleep must be highly stimulated, whether by enjoying the freedom of wearing boxer briefs or summer pajamas. But, you must also follow a series of instructions before going to sleep, especially when it comes to the food you eat.
Here, one of the main instructions to follow to fall asleep better based on a balanced diet is that any food you are going to eat should be one or two hours before going to sleep, preferably. This so that the digestive process does not interfere with the rest process.
There are many foods that can improve the quality of sleep and the combinations are endless. You don't have to be a chef to organize good dinners that benefit the body, it just takes a little creativity.
Among the foods capable of facilitating rest are whole grains such as whole grains, which are capable of raising serotonin levels in the body naturally. It is also advisable to add them to your diet, especially if you suffer from stress and anxiety.
Integrating a natural sweetener such as honey into the diet is also essential since it works as a sedative and helps the liver function properly. And, during sleep, it will continue working and purifying the blood effectively.
If you want to consume protein, lean meats such as chicken and turkey are the most suitable since their digestion is easy, so it would not cause any inconvenience to eat them at night before going to sleep. It is also advisable to always complement them with a considerable amount of vegetables or the occasional banana.
Good Rest Involves Discipline
Resting and sleeping well is something that requires time and, above all, discipline. Many times the idea of encouraging good rest may seem unattractive or very laborious, but, once we see the benefits that this can bring, like a good diet, there will be no turning back in the development of good habits.
Rest is that obligatory break that the body needs to regain strength, so it could be said that after an exhausting day, thanks to this, rest allows the body to restart. Therefore, you always have to give them the best tools and be one hundred percent disciplined with their sleep schedules, so that they meet their goal and be much more productive the following days.