The Covid-19 pandemic, which has radically changed our daily living habits for over a year and a half; unhealthy diet, sitting until late at night, increasing their night eating, inactivity and excessive anxiety increased sleep problems in many people. Studies show that food choices and eating habits also affect sleep duration and sleep quality. Acıbadem Taksim Hospital Nutrition and Diet Specialist Dilan Eker said, “Balanced nutrition is one of the most important lifestyle factors for maintaining and improving health and reducing the risk of disease. Both nutritional and sleep needs vary from individual to individual, and some foods and the nutritional habits of individuals have a significant impact on sleep. So what kind of eating habits should we adopt to make it easier to fall asleep? Nutrition and Diet Specialist Dilan Eker listed 6 effective nutrition suggestions for a good sleep and made important warnings and suggestions.
Benefit from sleep-friendly fruits
Thanks to its potassium and magnesium content, bananas can help relax the muscles and make it easier to fall asleep. Kiwi is another fruit that can promote sleep, thanks to its high concentrations of antioxidants and folate content. Cranberries and cherries contain high amounts of melatonin, a sleep-promoting hormone and may help combat insomnia. Consuming 2-3 kiwifruit, 1 small banana, or 2 cup of cherry or cranberry compote 1-1 hours before bedtime can help you fall asleep faster, wake up less often, and stay asleep longer.
Avoid caffeine consumption before bedtime
Coffee, tea, chocolate and energy drinks contain caffeine, which has a stimulating effect. Caffeine intake helps to increase energy and stay alert throughout the day. Although tolerance varies from individual to individual, caffeine intake too late in the day can negatively affect sleep. It has been shown that avoiding caffeine consumption at least 6 hours before sleep can help regulate sleep.
Consume raw almonds and walnuts
Raw almonds and walnuts; They contain compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Consuming 2 whole walnuts, 3 almonds or half a glass of almond milk 2-10 hours before bedtime can help relax muscles and promote sleep.
Do not neglect white meat and kefir
Tryptophan, also called L-tryptophan; It is an amino acid found in animal protein sources such as turkey, chicken and fish, as well as dairy products such as yogurt, cheese and kefir. Tryptophan intake has been shown to reduce depression and prolong sleep time. Consumption of these low-fat protein-rich foods at an early dinner can help increase sleep duration and quality.
Nutrition and Diet Specialist Dilan Eker said, “Alcohol can reduce the quality of sleep and cause frequent sleep disruptions at night. Alcohol can also cause snoring, worsen existing sleep apnea, and increase symptoms of other sleep disorders. Staying away from alcohol and not drinking alcohol at least 4 hours before bedtime will help maintain sleep quality.
Avoid night snacks
Consumption of hard-to-digest, fatty and sugary foods close to bedtime may increase the likelihood of sleep disruption. In a study examining the relationship between meal times and sleep quality, it was shown that individuals who eat within 3 hours of sleep wake up more frequently than those who do not eat at night. Therefore, avoid night meals and snacks.