Postdate: 09 November 2016
The quality of your sleep consists of many factors. Your physical state plays a part, such as the extent to which you worry or the rituals you teach yourself before going to sleep. Besides that, your sleeping environment is important, including the right temperature and few stimuli. But don't forget that food also plays a part in falling asleep or not. There are some products you should avoid eating, while others can have a positive effect on your sleep.
Magnesium plays an important role when it comes to a good night's rest. It is found in, amongst other things, nuts (hazelnuts and cashew nuts), legumes, cocoa powder, herbal teas, avocado, fatty fish, and leaf vegetables. The substance tryptophan induces indirectly the production of melatonin, the sleep hormone. This is found in many protein-rich food products, such as bananas, almonds, dates, tuna, milk, turkey, and yoghurt. Potassium is also important to sleep better. This is found in sweet potato, nuts, spinach, avocado, and bananas. So some food products are multifunctional!
Coffee and cola are better not consumed shortly before you go to sleep. This is because caffeine has an uplifting effect which makes it harder to fall asleep. Alcohol can make it easier to fall asleep but your sleep will be restless and not deep enough, so your sleep quality will definitely not improve. This is because alcohol suppresses the REM sleep. This is the part of the sleeping cycle during which your brain is very active, but your body the most relaxed. We dream mostly during the REM sleep. After that, we enter the deep sleep that is needed for the recovery processes, but that will be suppressed as well.
Think about your eating and drinking habits. This information will make it easier to determine which products you should use less or not at all. In the hours before going to bed, it is best to just eat a light, healthy snack. When you eat too much, your body will have to work harder to digest it.
'Many foods contain naturally occurring substances that bring on sleep'