From habits that promote sleep to foods that relax and help you sleep better. Here are the solutions to fight insomnia and return to rest well
Sleeping better is the desire of many. The numbers say it. Almost half of Italians occasionally suffer from insomnia and have difficulty sleeping at night. Wrong lifestyles are often the cause of the problem. From the incorrect diet to bad habits that can delay falling asleep and encourage early awakenings in the morning. «Sleep is a protective factor against various pathologies, as well as regenerating for body and mind. Excessive consumption of exciting substances such as theine and caffeine, for example, contained in coffee, tea, fizzy drinks, can hinder it by preventing or disturbing the correct rest ", explains the nutritionist Nicoletta Bocchino. But what to do to stay away from the problem? On the occasion of the World Sleep Day (World Spleep Day), which is celebrated on March 13 this year, here is the sleeping routine to follow to sleep better.
In the morning, always wake up at the same time and stay in the sun
A good habit to regularize rest, especially if you are having difficulty falling asleep is to always wake up at the same time in the morning. It helps to give regularity to the internal clock of our body. To regularize the sleep-wake rhythm, it can be useful to take long walks in the open air. "Exposure to sunlight favors the production of serotonin, a precursor of melatonin, a hormone that induces and maintains sleep. It then stimulates the production of vitamin D, which is in turn involved in the production of melatonin, "explains the nutritionist.
For lunch and dinner, choose foods rich in tryptophan
To avoid compromising your ability to fall asleep during the day, give space in the daily menus to foods that promote relaxation. "Whole grains and legumes for example are a source of tryptophan, a precursor of the serotonin hormone that lowers cortisol levels, the stress hormone that on the contrary promotes agitation," says the expert. «Yes, then to essential fatty acids. They are involved in the production of hormones that regulate the sleep-wake rhythm. For example, walnuts, extra virgin olive oil and fish are excellent sources, especially blue ones such as sardines, mackerel, herring and salmon. "
Exercise in the afternoon
Playing sports especially in the open air stimulates the synthesis of endorphins and serotonin. The ideal is to practice it in the morning or early afternoon rather than in the evening. "The circulating adrenaline produced through training could hinder sleep and encourage wakefulness," explains the expert.
Before going to bed just relax
The evening is the time of day when the battle against insomnia is fought more than others. «For dinner, bet on a plate made with whole grains. Brown rice, for example, is a source of tryptophan and B vitamins, which promote relaxation. The ideal is to combine it with seasonal vegetables that contain potassium and magnesium. These minerals present in abundance in spinach, lettuce promote relaxation. Before going to bed to facilitate rest, yes also to a herbal tea or an infusion based on hawthorn or mallow. It helps to relax body and mind ", explains nutritionist Nicoletta Bocchino. Finally, a couple of hours before going to bed avoid using your smartphone and in general all electronic devices. The blue and white light favors the waking state.
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