Diet that fights with insomnia: we sleep calmly

If you sleep well at night, then review your diet. A special diet with insomnia, with the addition of important trace elements, will help to find a long -awaited dream.

After an active day, full meetings and the performance of various duties, we often manage to eat something only in the evening. Unfortunately, some of us begin a real celebration of the abdomen, as if they want to eat what we have not done for the whole day. This power is the first step towards overweight, and, in addition, all this can lead to insomnia. After all, the last meal should be no later than for 2-3 hours before sleep.

So what to do? First of all, pay attention to the type and amount of food consumed. The last dinner should be easy and the portion is small. It is best if it is a cooked protein product. For example, low -fat fish, chicken fillet with the addition of raw or steamed vegetables. Bold, fried and heavy food should be avoided. Read more about a diet that will fight your insomnia, and you will sleep calmly.

Diet with insomnia: calculate calories

Both too large and too small portions, as well as irregular food consumption, can cause sleep disturbances. Read the article on our website about what products are considered the most high -calorie.

Advice: Adjust the amount of food that you use in accordance with the needs of your body.

If you think that due to excess weight you have problems with sleep, limit your food intake, but gradually and not too sharply. Diet with insomnia should be aimed at reducing calories. Here's how they need to be calculated correctly:

• It is best to conduct a small experiment - write down what you eat within a week.
• Eat as usual, unchanged.
• Calculate how many calories you eat every day.
• Over the next week, eat on 500-1000 kcal Less and watch whether sleeping problems continue.

If not, then they found the cause of their problems. If you do not want to lose weight, contact a dietitian specialist who will give advice so that losing weight does not affect the health and quality of life.

Night Hunger: cause of insomnia

For many people, awakening at night with a strong sense of hunger is the norm and this is a big problem. The reason for this may be, for example, an incorrect lifestyle and rejection of food during the day. The hungry body wakes up at night and requires energy. In order to quickly satisfy the feeling of hunger, we usually choose products from the “black list”, from which rapid saturation comes, but also fat is quickly deposited: sweets, chips, etc. What to do so that there is no night hunger? To get rid of such a cause of insomnia, you should know the following:

• Be sure to have breakfast. These should be complex carbohydrates in the form of cereals, protein products. For example: 3 tablespoons boiled buckwheat, 1 egg, a salad of fresh vegetables.
• Lunch should also be full -fledged: portion of soup (70-100 grams), boiled chicken fillet, salad.
• For dinner, do not cook heavy food. Enough a piece of low -fat fish and salad.
• Snacks are important throughout the day. If the nutritionist recommended you three meals a day, then snacks are not needed. If there are no pathologies associated with carbohydrate metabolism, then you should always have an apple or low -fat natural yogurt with you.

If you have such a nutrition, then believe me, at night your body will not ask for food, since it received it enough during the day.

Reduce caffeine consumption - the main cause of insomnia: we sleep calmly

Caffeine is the ingredient of many products. Reduce its consumption. This may be the main cause of insomnia. Many people often do not even know about it.

• The largest amount is contained in coffee, chocolate, tea (its analogue-Tein) and Coca-Cole.
• A cup of aromatic coffee, dripping early in the morning, refreshes the body and stimulates act.
• If we consume products with its content late in the evening, problems with falling asleep may arise.

Here are some tips:

• Do not drink strong tea or coffee during the day and evening.
• Especially before going to bed, the body is preparing for rest and he does not need caffeine.
• In green tea there is more than in coffee.
• Therefore, give preference to herbal, berry or fruit teas without sugar. You can add half a spoon of honey.

But do not wait for the result the next day after the cancellation of use caffeine. It is necessary that 7-10 days pass. The body will get used to it and will respond to sleep hormones differently and sleep calmly.

Refuse alcohol: another cause of insomnia

Low percent alcoholic drinks facilitate falling asleep. Most people use them. But this worsens the quality of sleep, since alcohol provokes frequent awakening at night. After such a night, you will not feel rested. Therefore, the most important point of the diet for insomnia is to remove all alcoholic beverages. People who adhere to proper nutrition and lifestyle do not drink alcohol at all.

Diet with insomnia: vitamin B12

Pay attention to a simple fact, people who eat right, usually sleep better than people with health problems, which are the result of an unbalanced diet.

Vitamin B deficiency is responsible for sleeping problems. Particular attention is paid vitamin B12. It is necessary for such processes in the body:

• The formation of red blood cells and leukocytes
• DNA synthesis, amino acids and bone marrow proteins
• Correct functioning of the nervous system

Deficit vitamin B12 Often found among vegetarians and people whose diet has a low content of animal products. Even if you are not a vegetarian, but do not eat meat, and during the day, only cheese and yogurt are present in your menu, for example, the body does not receive essential amino acids and other valuable substances and trace elements contained in meat.

Where to look for vitamin B12 to get rid of insomnia during a diet?

If you observe some kind of diet, be sure to consult with a nutritionist. He will advise which products should be included in the diet to add useful trace elements and vitamin B12. Insomnia during any diet is associated precisely with a disadvantage in nutrition. Where to look for vitamin B12? Here's the answer:

Meat, offal:

• Liver
• Rabbit meat
• TURNING meat
• Veal
• Beef

FISH:

• Herring
• Salmon
• Cod
• Flounder
• Tuna
• Oysters

EGGS:

• Especially egg yolk

DAIRY:

• Skimmed milk
• Cheeses (especially Gauda and other yellow cheeses)
• Low -fat cottage cheese
• Yogurt
• Milk

It is worth knowing: Fruits, vegetables, products from cereals are products that practically do not contain this vitamin.

Diet with insomnia: vitamin B6

Vitamin B6 - This is an important trace element that should be present in the daily menu. He is also responsible for the correct course of sleep. This substance should be present in the diet with insomnia.

In addition, it is necessary for the synthesis of serotonin - a tissue hormone that determines the correct functioning of the nervous system. Its disadvantage causes depressive states. Vitamin B6 Contained in plant and animal products. Its largest amount is contained in such food products

Meat, offal:

• Liver
• Rabbit meat
• Chicken breast and turkey
• Other poultry meat
• Beef and ham
• Veal

FISH:

• Fresh and smoked salmon
• Fresh herring
• Trout
• Smoked tuna
• Halibut

Grain:

• Wheat, millet
• Buckwheat
• Barley
• Rice (especially brown)
• Rye flakes
• Cereals
• MURULI with raisins and nuts
• Macarones from hard wheat varieties
• Black bread
• Bread with bran
• Bread

Legumes:

• Soy
• Lentils
• Bobs
• Peas
• Beans

VEGETABLES:

• Red, yellow, green pepper
• Potato
• Cabbage
• Spinach
• Brussels sprouts
• Celery
• Green bean
• Green pea
• Leek
• Broccoli
• Kohlrabi
• Carrot
• Tomatoes

FRUIT  - are a weak source vitamin B6:

• Banana
• Black currant
• Grape
• Apricots

DAIRY:

• Powdered milk
• Cottage cheese
• Yellow cheese
• Blue cheese
• Ordinary milk

It is worth knowing: vitamin B6 The bacterial flora of the gastrointestinal tract of each healthy organism is produced. The regular use of fermented milk drinks rich in probiotics (bio-yogurts, kefirs, pasta) will contribute to the growth of normal microflora and, therefore, an increase in production vitamin B6.

EGGS:

• Yolks

Nuts, seeds:

• Peanut
• Hazelnut
• Walnuts
• Sesame
• Sunflower seeds

Do not forget about dried fruits also. Kuraga, dried raisins, bananas and figs can be put in porridge or cook compote.

Vitamin B1: An important trace element in a diet with insomnia

Sleep disturbances can also be caused by deficiency vitamin B1which determines the correct functioning of the brain and muscles. It is present mainly in plant products. Large quantities of this trace element are found in such products:

Cereals, cereals, flour:

• Wheat germ
• Millet
• Buckwheat
• Barley
• Semolina
• Oatmeal
• Macarones from hard wheat varieties
• Rice (especially brown)
• Whole -grain rye bread made of rye flour mixed with soy and sunflower seeds
• Rye flour of gross grinding
• Other cereals

Vegetables, legumes:

• Soy
• Beans
• Green pea
• Cauliflower
• Parsley
• Leek
• Celery
• Potato
• Brussels sprouts
• Green bean
• Asparagus

EGGS:

• Yolk

MEAT:

• Pork
• Ham
• Veal
• Chicken meat

FISH:

• Sinos fresh and smoked
• Flounder
• Trout
• Acne
• Mackerel
• Hake

FRUIT:

• Tangerines
• White and black currants
• Orange
• Canned pineapple
• Mango
• Grape
• Plum

DAIRY:

• Milk
• Yogurt
• Cheese (Chedder)
• Cottage cheese
• Blue cheese

It is worth knowing: Like vitamin B6, vitamin B1 is also produced in small amounts of intestinal microflora. It is worth increasing the consumption of dairy drinks rich in probiotics.

Seeds and nuts:

• Sunflower seeds
• Peanut
• Pistachios
• Walnuts
• Hazelnut
• Pumpkin seeds
• Almond

Do not forget to periodically use dried fruits: dried apricots, dried figs, raisins. They have a lot of this vitamin. You can cook unsweetened compotes, add to porridge or fruit salads.

Triptofan: an indispensable substance for a diet with insomnia

The last ingredient we want to draw your attention to is Triptofan. One of the most necessary and essential amino acids that our body cannot synthesize. This compound is a necessary ingredient for the production of serotonin. This is an important substance that should be in the diet during a diet during insomnia. Contained in the following products:

CEREALS:

• Semolina
• Buckwheat
• Barley
• Oatmeal
• Pasta
• Rice

VEGETABLES:

• Salad leaves
• Bobs
• Green pea
• Brussels sprouts
• Sauerkraut

FRUIT (contained in small quantities):

• Raspberry
• Strawberries

Nuts:

• Walnuts
• Hazelnut

Advice: Many people drink a glass of warm milk before bedtime, claiming that this is an effective sleeping pill. Try to do the same. Perhaps this excellent source of protein and calcium will help you.

We hope that the advice that we offered above will help you calmly and without waking up to sleep all night. Turn on all the necessary food in your diet, and most importantly, eat during the day. One American nutritionist said: "If you missed dinner, then do not eat in the evening at all." After all, it is better to fall asleep on an empty stomach than with a full stomach. So the body will be easier, which means that it will rest well. Goodnight!

Video: About the most important thing: Dr. Myasnikov about insomnia, food in different countries, medical examination

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