Stating that for quality sleep, the duration of falling asleep is short, awakenings of less than 5 minutes, good sleep efficiency after falling asleep and 7 to 9 hours of sleep per day are necessary. Edanur Usta pointed out that good sleep is also essential for general health and good mood.
Usta pointed out that eating carbohydrate-rich foods can cause sudden drowsiness after a meal.
Eating carbohydrate-rich foods MORE SLEEPING TENDENCIES
Usta, “In a study titled The Effects of Diet on Sleep, conducted at Central Queensland University in Australia in 2020, it was determined that people who eat carbohydrate-rich foods tend to sleep more than people who eat foods low in carbohydrates.Consumption of foods containing protein also has an effect on the regulation of sleep.In particular, protein foods contain substances that increase the secretion of the hormone called serotonin, which we describe as the hormone of happiness.Serotonin also helps to increase the tendency to sleep.Therefore, foods containing protein such as meat and dairy products increase the tendency to sleep.Macro (carbohydrates, proteins, fats) and the microelements (vitamins and minerals) that make up the content of our daily nutritional plan can affect our sleep pattern.
Dyt, who said the consumption of omega-6 and 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, fatty fish and nuts are the best sources of omega-3. In addition to these, it has been observed that the time awake increases and the duration of deep sleep decreases during long periods of hunger.
VITAMIN C AND D DEFICIENCY DISORDERS QUALITY OF SLEEP
In another study conducted at Capital Medical University in China, it was concluded that vitamin D deficiency is associated with a higher risk of sleep disorders, including poor sleep quality, short sleep duration, and sleepiness. drowsiness. Edanur Usta said, “Again, vitamin C, found in most citrus fruits and vegetables, has been determined to protect the brain against memory loss associated with sleep deprivation. It is thought that the deficiency of B vitamins, which are mainly found in animal sources and nuts, can also affect the quality of sleep.
Foods containing caffeine INTERRUPTING SLEEP
said. Edanur Usta said that caffeinated foods (tea, coffee, acidic drinks, chocolate, sweets, etc.) are known to make it difficult to fall asleep, disrupt sleep and deteriorate sleep quality.
Dietitian Usta said fatty fish such as almonds, walnuts, turkey, kiwi, salmon, mackerel, trout, rice, dairy, banana, oatmeal, cherry , cherry, chamomile tea, lemon balm tea, magnolia tea are some of the foods that are good for sleeping.
Dietician Usta listed sleep-inducing nutritional errors as follows: “Excessive tea/coffee consumption near sleep: Caffeine intake should be limited especially in the afternoon or evening, as caffeine has stimulating effects.
Eating late at night: Since food eaten late at night is more difficult to digest, stomach and intestinal problems such as indigestion and bloating can occur. For this reason, you should stop consuming food at least 2 hours before going to bed and be careful about eating spicy, fatty and acidic foods.
Intense consumption of carbohydrates at the evening meal: Foods containing carbohydrates (bread, rice, pasta, pastries, etc.) increase the tendency to sleep, but they can affect the quality and efficiency of sleep and make it difficult to sleep. deep sleep. For this reason, it may be best for evening meals to consist primarily of vegetable dishes.
Excessive water consumption near sleep: Individuals should consume an average of 2 to 2.5 liters of water per day. It will be the best choice to consume it by spreading it throughout the day. However, drinking water that is not consumed enough during the day will lead to frequent urination and lead to deterioration in sleep quality and frequent sleep interruptions.
Alcohol consumption at late hours: Alcohol, heavily consumed at late hours, can disturb the quality of sleep and cause frequent awakenings. Therefore, attention should be paid to the amount and time of consumption.