The insomnia it is a Sleep disturbance this affects many people in their daily life, affecting their habits and their life in general.
According to the United States National Library of Medicine, it can be caused by cancer voltageemotional problems, frequent bedtime changes, long-distance travel with time changes, among others.
Now, one of the solutions they refer to for acute insomnia (short-term) are lifestyle changes, including to feedEven if it is not a definitive cure, some foods yes can help improve sleep, according to research published in 2016 in the Journal of Clinical Sleep Medicine.
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Eat for example larger amounts of fibra (found in vegetables, legumes and nuts) can increase the amount of time a person stays in the sleep phase deep with slow waves.
On the contrary, swallow greater amounts of saturated fat (found in butter, cakes, biscuits and cold cuts) produces a dream less repairer with faster waves.
Study participants, written by associate professor of nutritional medicine Marie-Pierre Saint-Onge, fell asleep faster if they ate foods low in saturated fat and high in protein, which were provided by a nutritionist.
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Foods such as salmon, tuna, and others that contain omega-3 fatty acids increase serotonin production.
The average time it took them to fall asleep when they had thes food of your choice it was from 29 minutes, while when fed what was recommended by the expert, it took 17
Likewise, it was found that those who consumed more sugar took much longer to fall asleep and they were more likely to wake up at night.
According to other research published by ‘The Lancet’ in January of this year, among 175,261 adolescents who were more than three Soft drink per day was 50% more likely report sleep disturbances.
Another study, published in 2017 in the journal Nutrients, showed that melatonin – natural hormone that helps control the sleep cycle – found in the mushrooms, eggs, cereals, soybeans, quinoa, seeds and fish.
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Experts recommend drinking coffee 6 hours before bedtime so as not to affect sleep.
The concentration of melatonin in human serum can increase significantly after consumption of foods containing melatonina ”, the study indicated.
Likewise, research has shown that foods such as salmon, tuna and others that contain omega-3 fatty acids, increase the production of serotonin, which produces this melatonin and can therefore lead to deeper sleep.
Finally, as is known and concluded in several studies, the Cafe can be detrimental to the sleep cycle, which is why experts recommend Do not use it 6 hours before going to bed to sleep.
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