We talked about the importance of sleep and its effect on health and weight loss.
If you are having difficulty sleeping, you can create your sleep pattern by following the suggestions below.
What are the foods that make us fall asleep easily?
Foods rich in tryptophan, the precursor of the hormone melatonin and serotonin, make it easier for us to fall asleep faster. For example, yogurt, milk, kefir, eggs, walnuts, almonds and hazelnuts are rich in tryptophan.
Kiwi and cherry, which are sources of melatonin, also make it easier for us to fall asleep.
In the study; Including foods rich in tryptophan content in your breakfast shows that your night sleep quality increases due to the effect of melatonin hormone.
In addition, magnesium both affects the hormone melatonin and relaxes our muscles, making it easier for us to fall asleep.
Rich in magnesium; You can choose foods such as dark green leafy vegetables such as pumpkin seeds, spinach, broccoli, almonds, oatmeal, bananas.
Having your last snack before going to bed from tryptophan, magnesium or melatonin sources makes it easier to fall asleep. For example, 2-3 hours before going to bed, you can go to sleep more easily by consuming kefir and banana or warm milk and raw nuts.
What foods make it difficult for us to fall asleep?
Caffeine-containing foods such as coffee, tea, and chocolate should not be consumed close to bedtime, as they have a stimulating effect.
The nicotine in cigarettes, like caffeine, has a stimulating effect. That’s why smoking right before bed can make it harder to fall asleep.
Attention should be paid to alcohol consumption, even if it is drunk thinking that it relaxes, it can affect your sleep quality and cause us to wake up at night and cause headaches.
Preferring the last meal of the day, foods that are high in calories, that will upset our stomach or that are difficult to digest can force our digestive system and cause a feeling of discomfort. The feeling of discomfort can make it difficult to fall asleep. You can choose your preference for lighter, easy-to-digest foods.
Foods with high fat content should be consumed carefully in our last meal, as they leave the stomach late and affect our sleep quality.
In a study, it has been shown that while we include more fatty foods at breakfast, it prevents us from falling asleep during the day, while the fatty foods we consume at dinner can cause a short night’s sleep and a decrease in sleep quality.
In addition to all these, when choosing carbohydrates in meals, choosing foods such as yogurt, meat, chicken that contain protein instead of only pasta and rice will prevent your blood sugar fluctuation and prevent you from getting hungry more quickly. This makes it easier for you to lose weight.
In addition, foods with a low glycemic index are digested more slowly, thus prolonging the time of satiety. For example, you can choose bulgur pilaf instead of rice and whole wheat bread instead of white bread.
Researchers have shown that when we include more foods with high glycemic index in our diet, it will cause a decrease in sleep duration and quality. They stated that the type of carbohydrate we consume affects sleep quality more than the amount.
Sleep quality and vitamin and mineral relationships
If you follow all the suggestions and you still have problems with sleep, we recommend that you have your blood tests done. If necessary, you can use the necessary supplements under the control of your doctor.
In the studies carried out;
- Inadequacy of vitamin D and B vitamins, as well as magnesium, iron, selenium, have shown that deficiencies affect shorter sleep duration and sleep quality.
- It has been reported that malnutrition of vitamin C and calcium is associated with difficulty in falling asleep and insufficient deep sleep duration.
AS A RESULT:
Sleep, nutrition and physical activity as a whole are important for both weight loss and our health.
Creating our sleep patterns helps us cope with both stress and fatigue, and also helps us lose weight by eating more controlled.
For a good sleep that supports weight loss;
Instead of foods such as coffee, tea and chocolate containing caffeine, we can prefer soothing herbal teas such as lemon balm, chamomile and lavender.
Since cigarettes and alcohol impair the quality of sleep, we should be careful not to consume it especially before bedtime.
Before going to bed, let’s make sure that the room light is dimmer to support the release of melatonin, and if possible, sleep in a completely dark room.
After 22:00 in the evening, you can be careful not to look at the blue screen such as television, phone, tablet and computer.
Take care to go to bed and wake up at the same time every day, even if you don’t feel sleepy at first, your body will make this a habit after a while.
Using your bed only for sleeping makes your brain associate the bed with sleeping only.
Before going to bed, we should be careful not to choose foods with plenty of spicy and sauce as they will disturb our stomach.
Especially in the last meal, let’s pay attention to the amount of consumption of foods with high fat content because they leave our stomach late.
For the last snack, 3 hours before bedtime, you can prefer melatonin sources such as milk and nuts, or foods rich in magnesium and tryptophan.
Finally, we should take care to ensure that our daily sleep time is between 6-9 hours and to get ready for bed after 22:00 in the evening.
THE RELATIONSHIP BETWEEN SLEEP AND FOOD
We talked about the importance of sleep and its effect on health and weight loss.
If you are having difficulty sleeping, you can create your sleep pattern by following the suggestions below.
What are the foods that make us fall asleep easily?
Foods rich in tryptophan, the precursor of the hormone melatonin and serotonin, make it easier for us to fall asleep faster. For example, yogurt, milk, kefir, eggs, walnuts, almonds and hazelnuts are rich in tryptophan.
Kiwi and cherry, which are sources of melatonin, also make it easier for us to fall asleep.
In the study; Including foods rich in tryptophan content in your breakfast shows that your night sleep quality increases due to the effect of melatonin hormone.
In addition, magnesium both affects the hormone melatonin and relaxes our muscles, making it easier for us to fall asleep.
Rich in magnesium; You can choose foods such as dark green leafy vegetables such as pumpkin seeds, spinach, broccoli, almonds, oatmeal, bananas.
Having your last snack before going to bed from tryptophan, magnesium or melatonin sources makes it easier to fall asleep. For example, 2-3 hours before going to bed, you can go to sleep more easily by consuming kefir and banana or warm milk and raw nuts.
What foods make it difficult for us to fall asleep?
Caffeine-containing foods such as coffee, tea, and chocolate should not be consumed close to bedtime, as they have a stimulating effect.
The nicotine in cigarettes, like caffeine, has a stimulating effect. That’s why smoking right before bed can make it harder to fall asleep.
Attention should be paid to alcohol consumption, even if it is drunk thinking that it relaxes, it can affect your sleep quality and cause us to wake up at night and cause headaches.
Preferring the last meal of the day, foods that are high in calories, that will upset our stomach or that are difficult to digest can force our digestive system and cause a feeling of discomfort. The feeling of discomfort can make it difficult to fall asleep. You can choose your preference for lighter, easy-to-digest foods.
Foods with high fat content should be consumed carefully in our last meal, as they leave the stomach late and affect our sleep quality.
In a study, it has been shown that while we include more fatty foods at breakfast, it prevents us from falling asleep during the day, while the fatty foods we consume at dinner can cause a short night’s sleep and a decrease in sleep quality.
In addition to all these, when choosing carbohydrates in meals, choosing foods such as yogurt, meat, chicken that contain protein instead of only pasta and rice will prevent your blood sugar fluctuation and prevent you from getting hungry more quickly. This makes it easier for you to lose weight.
In addition, foods with a low glycemic index are digested more slowly, thus prolonging the time of satiety. For example, you can choose bulgur pilaf instead of rice and whole wheat bread instead of white bread.
Researchers have shown that when we include more foods with high glycemic index in our diet, it will cause a decrease in sleep duration and quality. They stated that the type of carbohydrate we consume affects sleep quality more than the amount.
Sleep quality and vitamin and mineral relationships
If you follow all the recommendations and still have problems with sleep, we recommend that you have your blood tests done. If necessary, you can use the necessary supplements under the control of your doctor.
In the studies carried out;
- Inadequacy of vitamin D and B vitamins, as well as magnesium, iron, selenium, have shown that deficiencies affect shorter sleep duration and sleep quality.
- It has been reported that malnutrition of vitamin C and calcium is associated with difficulty in falling asleep and insufficient deep sleep duration.
AS A RESULT:
Sleep, nutrition and physical activity as a whole are important for both weight loss and our health.
Creating our sleep patterns helps us cope with both stress and fatigue, and also helps us lose weight by eating more controlled.
For a good sleep that supports weight loss;
Instead of foods such as coffee, tea and chocolate containing caffeine, we can prefer soothing herbal teas such as lemon balm, chamomile and lavender.
Since cigarettes and alcohol impair the quality of sleep, we should be careful not to consume it especially before bedtime.
Before going to bed, let’s make sure that the room light is dimmer to support the release of melatonin, and if possible, sleep in a completely dark room.
After 22:00 in the evening, you can be careful not to look at the blue screen such as television, phone, tablet and computer.
Take care to go to bed and wake up at the same time every day, even if you don’t feel sleepy at first, your body will make this a habit after a while.
Using your bed only for sleeping makes your brain associate the bed with sleeping only.
Before going to bed, we should be careful not to choose foods with plenty of spicy and sauce as they will disturb our stomach.
Especially in the last meal, let’s pay attention to the amount of consumption of foods with high fat content because they leave our stomach late.
For the last snack, 3 hours before bedtime, you can prefer melatonin sources such as milk and nuts, or foods rich in magnesium and tryptophan.
Finally, we should take care to ensure that our daily sleep time is between 6-9 hours and to get ready for bed after 22:00 in the evening.
