Do you have trouble falling asleep at night or do you sleep poorly at night? Insomnia due to the COVID-19 emergency is quite a common disorder. Worries and fears during this period of collective social isolation have worsened the quality and length of sleep for a number of reasons. When experiencing particularly stressful situations the body produces high levels of cortisol, the stress hormone, which stimulates restlessness. Being locked indoors has also led many people to behave in a way that negatively affects their ability to fall asleep. Less exposure to sunlight, a source of vitamin D, and the use of electronic devices, such as smartphones until late at night for example, promote insomnia because they inhibit the production of melatonin, the sleep hormone. To improve sleep at night, it may be helpful to adopt a tailored sleeping routine and be mindful of your daily diet. Foods with exciting substances can make sleep particularly restless. Here are 5 strategies recommended by Annamaria Acquaviva, dietician and nutritionist for the California Prune Board, to adopt at mealtimes to help with relaxation and healthy sleeping habits.
Have regular meals
To promote rest, try to maintain a regular mealtime routine. In what way? Always eat at the same time and follow a varied and balanced diet. The correct intake of all essential nutrients promotes the proper functioning of the body. Nutrients present in food can in fact affect the circadian rhythm, which regulates the sleep-wake cycle.
Make sure you have tryptophan
Tryptophan is a forerunner of serotonin, the good mood hormone, which is converted into melatonin, fundamental in regulating the sleep-wake cycle. Legumes, meat, fish, dairy products, and oilseeds are a good source of this hormone. For example, to relax in the evening and facilitate rest, drink a cup of warm milk before going to bed. Thanks to the presence of casomorphins, natural opiates, it helps you sleep.
At dinner, focus on carbohydrates
The complex carbohydrates of wholegrain cereals and their derivatives consumed without exaggeration facilitate rest. They promote the production of serotonin which induces relaxation and stimulates the creation of melatonin which regulates the sleep-wake pattern.
Yes, even fibers
At dinner vegetables such as lettuce and red radicchio encourage rest. Cabbages, artichokes, strong spices on the other hand can be difficult to digest for sensitive people. Fruit is also a good source of fiber. California plums in particular have a high content of potassium, vitamin B6, copper and manganese, valuable for a proper functioning nervous system.
Avoid overdoing it with online aperitifs
Spirits induce a poor quality of sleep. Cold cuts and cheese are also not a friend of rest. In addition to providing a large portion of calories and saturated fats, they contain high amounts of sodium which stimulates thirst and disrupts rest.
