Although it may seem hard to believe, there are certain ingredients and foods that make it difficult to fall asleep.
“In this society, people are very accustomed to going to the doctor to quickly get a prescription for their ailments. This should not be handled this way since many of the ailments we suffer from would be resolved or greatly improved if we ate properly,” says Spanish nutritionist Lorenza del Vetro.
It is true that each case is particular and there are extreme or chronic situations where the help of appropriate medication benefits the patient’s quality of life, but in most circumstances, simply maintaining a balanced diet and knowing what not to consume is more than enough to have a peaceful night and get the proper rest.
Foods that should not be consumed, especially at night:
· Coffee (caffeine is an enemy of sleep)
· Sodas
· Chocolate
· Alcohol
· Spices (irritate stomach walls)
· Red meats (reduce the level of serotonin, a substance that helps sleep)
· Hard cheeses (contain sodium which makes it difficult to fall asleep)
· Fruits: their consumption is always beneficial, but for those who have trouble sleeping, they can be real enemies. They generate acids that awaken and sensitize the stomach, which produces a sensation of false acidity and localized bloating that will prevent falling asleep.
Behaviors that make sleeping difficult:
· Eating a heavy dinner at night. If the food is very fatty, this will make it even more complex to fall asleep.
· Lying down after eating. You should wait at least two hours for digestion to occur without impediments.
· Very heavy foods make digestion difficult. They should be avoided.
· Gradually reduce coffee consumption after lunch or dinner as caffeine stimulates the nervous system and if you’re looking to sleep, the body should be relaxed.
· Maintaining a routine is important to accustom the brain that it’s time to sleep
· Nicotine is a stimulant that should also be taken into account if you have insomnia.
· Physical exercise helps you arrive tired at night and is a way for the body and mind to predispose themselves for sleep. It should be done at the right time and maintain this activity routinely. It is recommended to do sports early in the morning or at dusk, but not at night before going to bed.
The ideal are light dinners:
· A bowl of whole grain cereals, a glass of milk and a piece of non-acidic fruit.
· A vegetable sandwich on whole wheat bread, a glass of milk or water and a flan or jelly
· A portion of grilled chicken, vegetable salad without seasonings, a glass of water
· A portion of fish (sea bream, sole or hake), easy to digest, a low-fat yogurt
