Sports fitness trainer James Collins is often asked, “What is there to sleep better?” Many people think you can add something to the diet – and it will give a magical 8 hours of rest. But in practice, it is not less necessary to clean products. From the book “Energy Value” we learn what to do with nutrition to help sleep.
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How to Improve your sleep?
In general, high-protein diets can improve sleep quality, and a high-carb diet can reduce sleep latency – so science calls the time it takes to fall asleep.
Certain substances have a beneficial effect on sleep—exciting developments of recent years – research of food containing tryptophan. The body’s ability to synthesize serotonin, the neurotransmitter that plays a significant role in mood regulation, depends on the presence of tryptophan. This amino acid is part of your treatment (protein) food. Tryptophan and serotonin also play a role in melatonin production, a sleep hormone secreted by the brain after dark. A dose of one gram of tryptophan – the equivalent of 300 grams of turkey or 200 grams of pumpkin seeds – helps improve sleep latency and subjective quality.
Since the energy plan is primarily focused on nutrition, you should get as much tryptophan from complete proteins as possible: eat foods containing all essential amino acids (meat, poultry, eggs, soybeans, nuts, and seeds) at every meal or snack, especially at dinner or at an evening snack (if necessary). And only then think about food additives.
Note the cherries – it is part of a group of products containing melatonin. Recently, these fruits have interested scientists because of their ability to play a vital role in recovery from heavy training – thanks to antioxidant and anti-inflammatory properties.
The first evidence appears that cherry juice increases serotonin levels and positively affects the quality and duration of sleep. One dose includes 30 grams of concentrated juice, and there is also a capsule form (capsules contain less sugar). Start the reception with one amount an hour before going to bed.
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What’s stopping you to fall asleep?
Low-calorie intake can impair sleep quality. Therefore, it is necessary to monitor the energy deficit that occurs when fat is lost carefully. A fat-rich diet can negatively affect overall sleep duration.
Caffeine can also interfere with sleep, depending on individual tolerability and time of consumption. The half-life of caffeine is 3-5 hours, so coffee drunk at 6 p.m. affects you even when you go to sleep.
Alcohol helps you fall asleep faster and reduce the REM sleep phase (it is essential for pinning information in memory). In addition, alcohol negatively affects the regimen and quality of sleep. A recent study of sleep in Finland showed that just one serving of liquor impairs sleep quality, and the more you drink, the more significant the negative impact.
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The author does not call for the complete giving up of alcohol for the sake of the energy plan. Alcohol is a part of our lives, and if we keep ourselves within, it can be a safe part of an active social life.
