Difficulties while falling asleep can result in memory and concentration problems, as well as a general reduction of life quality. It is proven that sleep can be influenced by diet. Proper sleep hygiene requires you not to go to bed hungry or full. But what to eat and what to avoid to wake up perfectly refreshed and full of energy every morning?
Abstract:
- Sleep disturbances can have a varied background. The daily diet, drinking alcohol, using popular stimulants or having supper too late seem to be of great importance.
- A properly balanced diet is an ally of the body when sleep disturbances lead to insomnia. Supper is a particularly important meal, as well as the use of dietary supplements promoting relaxation, such as tryptophan, magnesium and choline.
- The innovative SUPERSONIC Calm Cacao and SUPERSONIC Food products support healthy sleep thanks to properly composed ingredients.
Why do we suffer from sleep disorders?
The most important thing when it comes to treating insomnia is to find out its causes. The question of whether sleep disturbances are the cause or a consequence of incorrect food choices is particularly important. In each case, diet therapy must be aimed at developing proper habits and education in the field of a broadly understood healthy lifestyle. Without such a basis hypnotics, both herbal and prescription drugs are only a temporary help. If we take care of a proper diet, we may not need them at all.
Diet for a good night’s sleep
A proper diet is a great way to fight with insomnia. The most important meal for sleep disorder sufferers is supper. One may even be tempted to say that a good supper means a sound sleep. The last meal should be eaten at least 2-3 hours before you go to bed. It should consist of carbohydrates with a low glycemic index. Products from this group are digested slowly and for a long time, therefore they provide a feeling of fullness for a long time.
However, that’s not everything. A diet that will help to overcome insomnia has to be rich in ingredients such as tryptophan, choline and magnesium.
Tryptophan is involved in the production of two important hormones, serotonin and melatonin. This compound helps to regulate the circadian rhythm of wakefulness and sleep. Too low melatonin level with high stress hormone level can cause prolonged sleep disorders.
- Choline supports the function of the adrenal glands and helps to maintain the healthy nervous system which is necessary for proper sleep induction.
- Magnesium significantly extends sleep time and sleep efficiency. Simultaneously, it balances the natural levels of melatonin.
Innovative SUPERSONIC products for a good night’s sleep
Long and healthy sleep is the key to good health and well-being. A proper diet including wholesome products in the form of balanced meals for quick preparation and natural ingredient-based drinks provide a number of benefits. People striving to optimize their sleep can reach for the calming and relaxing cocoa – SUPERSONIC Calm Cacao. Thanks to the addition of adaptogens, it perfectly calms down, while the presence of tryptophan perfectly regulates the circadian rhythm, contributing to the production of melatonin.
Summary
Sleep is conditioned by numerous factors. However, you can influence its quality by following an appropriate diet. A properly balanced diet supports sleep and to some extent protects from potential insomnia. If you add relaxing rituals to it, such as an aromatic bath or a session with your favourite music and a cup of steaming cocoa, you will definitely get up in the morning refreshed and full of energy.
References:
- Drake C. Roehrs T. Shambroom J. Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013, 9: 1195–200.
- https://sleepeducation.org/insomnia-your-diet/
- Gangwisch JE Hale L. St-Onge MP et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyzes from the Women’s Health Initiative. The American Journal of Clinical Nutrition, 2020; 111 (2): 429-439. DOI: 10.1093 / ajcn / nqz275
- https://www.medicalnewstoday.com/articles/316569
