In the previous article on Sleep & Nutrition, you have already read that nutrition greatly affects the quality of your sleep. That article concerned diet and diet habits that negatively affect your night’s rest . In this article you will read what nutrition is good for a good night’s rest. Because that’s why it’s so nice to know!
This is the sleep hormone that causes us to sleep well. Melatonin is naturally created by our body and largely controls our sleep wake rhythm . Thus, this hormone is also created when it becomes dark. The production is therefore a natural process, but it is very good to promote by taking into account your diet!
This entire physiological process is quite complex and theoretical and is again influenced by other hormones and (nutrient) substances. By describing the following (nutrition) substances / hormones, I will try to explain this as clearly as possible.
A substance that helps you sleep better is tryptophan. This amino acid is necessary for the production of serotonin, which is again required for the production of Melatonin, the “end product”. Tryptophan is in many nutrients so it’s not a problem at all to get this substance in. But it’s so convenient that you know a little where this substance is in. For example, this substance is in dairy products like milk and yoghurt , bananas , tuna, dates, soybeans, almonds, peanuts, cereals , and many poultry like chicken and turkey . So the well-known cup of warm milk before going to bed comes from here too.
Warm milk before sleeping
Nutrition affects the hormonal balance, and this hormonal balance affects the quality of our sleep. Serotonin plays an important role here.This hormone is therefore necessary for the production of melatonin by the body. Many nutrients promote the production of serotonin.Especially nutrition rich in tryptophan . The production of serotonin is promoted by carbohydrates. These are a lot of whole-grain productslike whole-wheat bread and whole wheat crackers … and the rest where all-corners are! 🙂
These are actually plain (slow) sugars, and these sugars promote the insulin release that facilitates the uptake of tryptophan by the nervous system, and converting it to serotonin . In addition to whole wheat products, carbohydrates also contain a lot in, for example, rice , potatoes and dough products .
Vitamin B3, B5 and B6 are involved in converting serotonin to melatonin, and thus also important for a good course of the process.
Tryptophan -> Seratonin -> Melatonin
This has a calming effect on our nervous system and includes, among other things, oranges, pineapples, strawberries and broccoli .
Did you know?
– Sleep problems are good for eating lettuce . Lettuce contains a substance with a “similar” effect as opium. (and no, you will not be high of a lettuce).
– Melatonin also just sits in certain fruit types including cherries!
In the morning, your body is better able to digest food. In the evening and night your body has more trouble here. If you are eating too much and / or too much too late, you risk the amount of undigested food in your stomach when you go to bed. So, your body must digest while you try to sleep, and you can keep it from sleep.
It is best to have breakfast and lunch, average lunch and light dinner. I eat quite a lot throughout the day, but always eat light in the evening and I like it. Usually I eat oatmeal or muesli for breakfast, 2 sandwiches for lunch, and one half a table full (healthy ) snacks … a lot of chicken fillets, fruits , carrots, tomatoes etc. In the evening I usually only eat a soup (without bread) and around 9 o’clock I eat another baking lean curd.
Try to keep at least 3 hours between the evening meal and sleep. Going to bed with an empty stomach is also not recommended so you can take a light digestible snack for about an hour before going to bed (eg, curd or banana ).
Diet plays an important role in the 7-Step Sleeping book. This e-book explains exactly what the impact of nutrition and how nutrition can help you to fall asleep and sleep deeper.