Many times people have trouble sleeping, and most people are not aware that this is due to external factors. While there are many tricks to fall asleep effectively, one must pay attention to the personal habits that are practiced daily, and yes, give due importance to pajamas and nutrition on restful nights.
It should be noted that sleeping well is a state that the body, in general, needs to repair, restore, and regenerate after a laborious day. During this state, the body is able to regulate hormonal and metabolic processes. Additionally, digestive processes are reduced, and energy storage and conservation are activated, while memory is organized and prepared to receive more information.
Therefore, it is a fact that, in relation to nutrition, the most suitable food can greatly promote good sleep since a proper diet helps to increase melatonin, which is a hormone, and serotonin, a neurotransmitter, that actively participate in the sleep cycle.
Here, both substances can be increased thanks to the presence of amino acids like tryptophan, which is found in a variety of foods such as dairy, eggs, legumes, nuts, some carbohydrates like oats, rice, and vegetables.
And yes, when sleeping, a comfortable pajama can be the best ally, but even what is done before sleeping influences rest, and the experience can always be better.
How Do Pajamas and Nutrition Go Hand in Hand?
Just as a good men's pajama can influence rest time thanks to the softness and comfort it provides, there are also certain foods that can help you sleep better and others that can do the opposite. It is important to note that poor sleep can evolve and lead to sleep disorders that, in the long run, can cause degenerative diseases.
Therefore, it must be considered that if one does not enjoy sleep, the body can be affected by a series of alterations such as disorders that primarily affect the nervous or immune system.
In this way, the way of eating directly influences personal well-being. Undoubtedly, it is a fundamental factor for the body to function properly even while sleeping.
It is worth noting that the time for sleeping may be more influenced by social habits, work shifts, living with family, and leisure activities with friends. All these factors affect both the quality of sleep and eating behavior.
Therefore, if a person sleeps poorly and for very little time, it may cause an imbalance in the hormones that regulate appetite and increase the chances of gaining weight. Therefore, it is necessary to constantly relate and regulate the meals that are consumed before sleeping.
We provide the solution regarding sleepwear, as if you visit our website El Búho Nocturno, you will be able to choose the pajamas that best suit your needs.
Nutrition and Sleep Disorders
In general terms, as mentioned earlier, chronic insomnia is one of the most common disorders due to the number of external factors that harm rest hours, among these, poor nutrition. Therefore, eating healthily and sleeping well go hand in hand.
Specialists assure that the deficiency 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 the consumption of coffee, chocolate, or tobacco before sleeping, as well as acidic foods or alcohol consumption.
For this, there are vitamins that help 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 aids in the absorption of iron.
On the other hand, low levels of magnesium are also a cause of insomnia, so it is recommended to consume it in proportion to the calcium ratio. This type of diet can easily be followed by consuming nuts, fruits, and vegetables.
Also, regulated consumption under the indication of the vitamin B complex, niacin, or better known popularly as vitamin B3, can prevent insomnia and is more useful for people who suffer from interrupted sleep. Meanwhile, vitamin B12 intervenes in the regulation of the sleep rhythm and can be helpful for those individuals with an irregular sleep pattern.
Recommendations Before Going to Sleep
It is important to emphasize that sleep should be stimulated in a special way, whether by enjoying the freedom of wearing boxer shorts or a summer pajama. However, it is also necessary to follow a series of guidelines before sleeping, especially regarding the food that is consumed.
Here, one of the main guidelines to better reconcile sleep based on a balanced diet is that any food to be ingested should be one or two hours before sleeping, preferably. This is so that the digestive process does not interfere with the resting 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, you just need a little creativity.
Among the foods that can facilitate rest are whole grains such as whole grains, which can naturally elevate serotonin levels in the body. It is also advisable to add them to the diet, especially if one suffers from stress and anxiety.
Integrating a natural sweetener like honey into the diet is also essential as it acts as a sedative and helps the liver function properly. And during sleep, it will continue to work and effectively purify the blood.
If you want to consume protein, lean meats like chicken and turkey are the most suitable since their digestion is simple, so it would not cause any issues to eat them at night before sleeping. It is also advisable to always complement them with a considerable amount of vegetables or some bananas.
The Good Rest Implies Discipline
Resting and sleeping well is something that requires time and, above all, discipline. Many times, the idea of promoting good rest may seem unappealing or very laborious, but once the benefits it can bring are seen, just like a good diet, there will be no turning back in the development of good habits.
Rest is that mandatory break that the body needs to regain strength, so it could be said that after an exhausting day, thanks to this, rest allows the organism to restart. Therefore, we must always provide the best tools and be one hundred percent disciplined with sleep schedules, so that it fulfills its purpose and we can be much more productive in the following days.