Noting that for a good night’s sleep, the duration of falling asleep is short, waking up less than 5 minutes, good sleep efficiency after falling asleep and 7-9 hours of sleep per day are required, nutrition and diet specialist Dyt. Edanur Usta stressed that a good night’s sleep is also essential for general health and good mood. Usta stressed that consuming high-carbohydrate foods after a meal can cause sudden drowsiness.
Eating CARBHYDRATE FOODS GIVES MORE SLEEPING TENDERS
Usta: “In a study called The Effects of Diet on Sleep conducted at Central Queensland University in Australia in 2020, it was found that people who eat high carbohydrate foods sleep more than people who eat low carbohydrate foods. Consumption of protein-containing foods also has an effect on sleep regulation. In particular, protein-rich foods contain substances that increase the secretion of the hormone serotonin, which we describe as the hormone of happiness. Serotonin also helps to increase the tendency to sleep. Therefore, protein-containing foods such as meat and dairy products increase the tendency to sleep Macro-elements (carbohydrates, proteins, fats) and micro-elements (vitamins and minerals) that make up the content of our daily nutritional plan can influence our sleep patterns. Dyt, who stated that the consumption of omega-6 and omega-3 fatty acids, which are considered essential fatty acids, and the ratio we get from food have a significant effect on the onset and continuation of sleep. Edanur Usta said, “Sunflower oil, corn oil are the best sources of Omega-6, oily fish and walnuts are the best sources of Omega-3. In addition, it has been observed that the time of awakening increases and the duration of deep sleep decreases during long periods of starvation.
VITAMIN C AND D DEFICIENCY DISORDERS SLEEP QUALITY
Another study conducted at Capital Medical University in China concluded that vitamin D deficiency is associated with a higher risk of sleep disorders, including poor sleep quality, short sleep duration and drowsiness. Edanur Usta said: “Once again, vitamin C, which is found in most citrus fruits and vegetables, has been found to protect the brain from memory loss associated with sleep deprivation. It is believed that a deficiency of B vitamins, which are mainly found in animal sources and nuts, can also have a negative impact on sleep quality.
Foods that contain caffeine INTERRUPT SLEEP
this. Edanur Usta stated that foods containing caffeine (tea, coffee, acidic drinks, chocolate, sweets, etc.) are known to make it difficult to fall asleep, cause sleep disturbance and worsen sleep quality. Dietitian Usta said fatty fish such as almonds, walnuts, turkey, kiwi, salmon, mackerel, trout, rice, dairy products, banana, oatmeal, cherry, cherry, chamomile tea, lemon balm tea, magnolia tea are among the foods that are good to eat. to sleep. sleepy Errors Dietician Usta listed sleep-inducing dietary errors as follows: “Excessive consumption of tea/coffee just before bed: Caffeine intake should be limited, especially in the afternoon or evening, as caffeine has stimulant effects. Eating late at night: Since the food eaten late at night is more difficult to digest, gastrointestinal problems such as indigestion and bloating can be experienced. For this reason, you should stop eating at least 2 hours before going to bed and pay attention to the consumption of spicy, fatty and acidic foods. Intense carbohydrate consumption during evening meals: Foods containing carbohydrates (bread, rice, pasta, pastries, etc.) increase the tendency to sleep, but they can negatively affect sleep quality and efficiency and make it difficult to fall into a deep sleep. For this reason, it may be a better choice to have evening meals mainly consisting of vegetable dishes. Excessive water consumption close to sleeping: Individuals should consume an average of 2-2.5 liters of water per day. It is the best choice to consume it by spreading it throughout the day. However, the consumption of water that is not consumed enough during the day will lead to frequent urination and will lead to a deterioration in sleep quality and frequent sleep interruptions. Alcohol consumption in the late hours: Alcohol, which is heavily consumed in the late hours, can interfere with sleep quality and cause frequent awakenings. Therefore, attention should be paid to the amount and time of consumption.”