In Brazil, at least 35% of adults have sleep problems, especially in women, excessive alcohol use, smoking, and chronic diseases.
Sleep is a biological, complex, active, and essential process for life and health. By sleeping, we restore physiological systems, restore energy metabolism, strengthen the immune system, secrete some hormones, consolidate memories, and maintain neuronal integrity. Therefore, sleeping poorly affects several aspects of our health.
From a nutritional point of view, eating red meat, high-calorie foods high in sugar, caffeine, green tea, and alcohol close to bed worsens sleep quality.
On the other hand, according to scientific studies, some foods improve sleep and can be used to help you sleep better.
1. Regularly eating three main meals throughout the day improves sleep quality
2. Consume foods with melatonin, such as meat, mushrooms, and some fruits such as pineapple, orange and banana
3. Drink fresh cherry juice and fresh cherries twice a day
3. Eating kiwi, rich in serotonin, studies have shown that eating two kiwis 1 hour before bed improves sleep quality
4. Fish, rich in omega three and vitamin D, has beneficial effects on sleep
5. Consume more raw fruits and vegetables, increasing the consumption of serotonin, tryptophan, vitamin D, and melatonin
6. Consume foods rich in tryptophan, such as meat, poultry, fish, eggs, cheese, and yogurt
7. Drink cow's milk, rich in tryptophan
8. Consume turmeric
Furthermore, practicing regular physical activity, avoiding “screens” 1 hour before bed, and taking relaxing measures that reduce stress will all help you sleep better.
If none of this happens, see a doctor, preferably a sleep specialist, because sleeping well is essential for good health.