Carol capek has an interesting story about a man who couldn't sleep making his life seem divided into two parts by day he was energetic and full of life engaging in exciting and eventful activities but at night a different reality set in leaving him alone with his fears and anxieties the author Compares sleep to deep dark Waters that carry away our daytime worries mistakes failures lies and lack of love how terrible it was for this man to be deprived of such relief because he couldn't fall asleep the recommended amount of sleep is between 7 to 9
hours per night however not everyone manages to get good quality sleep insomnia is one of the most serious problems of our time today we'll discuss the benefits of sleep and introduce you to foods that can help you sleep peacefully and without anxiety having trouble sleeping will help you solve it why is it important for people to sleep at night have you ever wondered if a person could go without sleep why isn't it enough to just rest for an hour or two and instead we need to sleep through the entire night the reason is that many
vital processes occur in our bodies during this time restoring muscle strength we've all experienced sleeping while sitting or in an uncomfortable position and then waking up with neck or back pain for complete relaxation we need to lie down down horizontally only then can our rest be considered truly restorative body temperature drops during sleep physiological processes slow down and body temperature begins to decrease this is why we might wake up in the middle of the night feeling cold only to find that our blanket has fallen off the bed blood pressure calms down as we fall asleep
our breathing becomes steady and shallow and our heart starts to beat rhythmically this gives our other organs a chance to recover our reactions also slow down while we sleep for instance we may not hear loud footsteps or notied smells the brain keeps working unlike the rest of the body the brain continues to work quietly in a calm environment it analyzes the information received during the day and processes data like a small computer remember the famous story of menel dreaming of the periodic table it's not surprising as his brain was simply organizing everything clearly appetite and
immune system regulation at night we don't eat or drink so our body Burns some calories losing weight while sleeping is indeed possible however poor quality sleep can disrupt hormone regulation leptin resistance digestion and weight control as for the immune system antibody production increases during sleep this is why resting is always recommended for someone who is sick as they are likely to feel better in the morning and it really works maintain a proper diet you might be surprised but good sleep quality is closely linked to proper nutrition what foods influence sleep and is there a universal
diet let's delve into these questions numerous studies and experiments show that certain foods can improve Sleep Quality conversely some foods can cause poor sleep and leave you feeling drained American scientists conducted an experiment with a group of average weight men and women for 4 days participants followed a strict vegetable diet excluding flower-based products fatty foods and sweets during this period they slept well for the recommended 8 hours falling asleep in an average of 17 minutes on the fifth day fast food baked goods other unhealthy foods and sugary soft drinks were introduced to their diet as
a result it took much longer for them to fall asleep participants had trouble falling asleep experienced interrupted and Restless sleep and woke up feeling groggy the scientists concluded that sweets baked goods bacon and sausage hinder normal sleep additionally it's recommended to limit the consumption of coffee milk chocolate tea and especially alcohol before bedtime as these disrupt sleep structure and prevent the body from fully relaxing foods that improve sleep quality almonds these nuts are rich in nutrients particularly melatonin fiber antioxidants and magnesium which are important for regulating sleep while no human experiments have been conducted studies
on mice showed that eating almonds is directly linked to better sleep mice that were fed almond pieces slept better than those that did not receive them turkey meat this easily digestible food contains protein essential for cell building in our bodies for those who often raid the fridge at night turkey is a perfect choice scientists claim that turkey meat is an excellent sleep aid due to its high tryptophan content this amino acid like almonds contains melatonin which is responsible for Sleep bananas the sleep inducing properties of bananas have been known for centuries these tasty and Visually
appealing fruits effectively curb evening hunger fiber in bananas helps with satiety but their benefits extend beyond taste magnesium and potassium in the fruit help normalize heart rhythm and blood pressure vitamin B6 and other substances in bananas are converted into melatonin and serotonin in the body these hormones are crucial for sleep and mood regulation therefore these yellow fruits are an ideal choice for promoting healthy sleep and well-being chamomile tea this aromatic Brew is well known for its beauty and health benefits but how does it help with sleep the secret lies in a compound called igonin which
binds to receptors in the brain responsible for calming the nervous system additionally chamomile tea contains other beneficial substances such as cumerin horseradish tannins and even ascorbic acid which AIDS digestion if you're craving chamomile tea Pharmacy herbal tea bags are recommended simply steep a tea bag in boiling water for no more than 10 minutes for added flavor and Aroma you can add a small piece of lemon honey and oatmeal if chamomile tea with bananas isn't quite what you crave before bed try oatmeal with honey oatmeal is a good source of carbohydrates and magnesium which help you
relax honey is rich in glucose and melatonin which can Aid in a good night sleep white rice insom often strikes when we need a clear mind the most instead of turning to medications consider a bowl of boiled white rice as a bedtime snack you can add banana slices and honey for extra flavor why is rice so beneficial scientists conducted an experiment with two groups of people who had Sleep Disorders one group was fed rice while the other ate pasta and bread guess which group slept better at night the group that ate rice experienced healthier sleep
because rice contains tryptophan tryptophan calms the nervous system helping people fall asleep more easily cherry juice nutritionists recommend another beneficial product for a good night's sleep a glass of cherry juice or a handful of cherries to boost melatonin levels in the body for optimal results drink 200 gam of juice twice a day for a week Dairy and fermented milk products traditional nutrition confidently States the benefits of dairy and fermented milk products for improving digestion and sleep for example cfir yogurt and cottage cheese are light protein foods that help remove toxins and positively affect complexion beneficial
microorganisms like probiotics boost immunity what happens if you drink a glass of warm milk every day we can confidently say it will be beneficial milk has long been known for its unique qualities valued throughout history and often featured positively in myths and legends high levels of phosphorus proteins and calcium make milk a truly remarkable product drinking milk at night is beneficial for health helps with anxiety and strengthens sleep there are contra indications for dairy and fermented milk products in individuals with lactose intolerance answering questions in conclusion we are happy to address some of the most
frequently asked questions what foods should be excluded from the daily diet to improve sleep you should reduce or eliminate caffeine fatty spicy and heavy Foods as well as alcohol will a double portion of tryptophan rich foods help with deep sleep no your diet should still be balanced foods with melatonin and tryptophan can be consumed not only before bedtime but throughout the day additionally consider individual intolerance and don't force yourself to eat them what other foods help with sleep besides the foods mentioned earlier dark chocolate fatty seafish walnuts Mint or passion flour tea and kiwi fruit
are also beneficial for Sleep limit your intake of sugar and salt lastly remember that while your brain can work during sleep the rest of your organs need to rest therefore consume sleep-friendly Foods one 2 hours before bedtime this allows your stomach to digest the food and stop working until the next morning you can find many interesting videos about the benefits and harms of vegetables and fruits as well as diseases and their treatments so please don't forget to subscribe to the channel and hit the Bell icon I would also appreciate it if you could like this
video and share it with your family and friends
