insomnia you can fight with food, this applies in general. There are foods, like honey, that really help you to let yourself go into the arms of Morpheus. That being said, our ability to sleep can be put to a severe test by elements that have nothing to do with our psycho-emotional state. Primarily, the heat.
A few years ago, Coldiretti had drawn up a useful list of small tricks to put food on the table that favors sleep. We tried to synthesize them and translate them into simple rules.
1 – Prepare full meals, fresh, but without excess. You fall asleep better on a full stomach, but heavy and over-processed foods risk straining digestion.
2 – Prefer foods like bread, pasta and rice, which have a strong anti-stress action.
3 – Prepare so many good ones salads with lettuce, radicchio, onion and garlic, vegetables with sedative properties.
4 – As a second course put on the table fresh and light cheeses or boiled eggs, foods rich in tritofano, an amino acid that promotes the synthesis of serotonin, a well-being substance, also known as a "good mood hormone", which stimulates the relaxation of the body.
5– Avoid heavily seasoned foods with pepper and salt, but also with curry, paprika that have a stimulating effect on the body and are therefore enemies of sleep.
6 – Also limit potato chips to bag, pretzels, canned foods and soups with kitchen nut, very practical solutions for summer dinners but real enemies of rest.
7 – Keep under control coffee and spirits: the very pleasant excesses of company evenings are paid at high prices in the sultry July nights.
8 – Drink a glass of fresh milk before going to sleep. Protects from gastric acidity, contains a good amount of water and promotes the production of serotin, encouraging rest.
9 – If you wake up then during the night try to prepare an infusion or a herbal tea sweetened with a spoon of honey: they have a relaxing effect and distract the mind favoring the return of sleep.
And then, we add, if you are the target of mosquitoes:
10 – Prepare a good one pesto with basil and garlic: the smell of these foods helps to remove annoying insects during the night.
Livia Fagetti
1 July 2015
updated July 2019
from Aurora Quinto
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