Published : 2019-04-18 20:48:04
Categories : Councils to sleep well
Our evening meal has an impact on our sleep. It is recommended to eat neither too light to avoid this little night hunger that could wake us up, nor too heavy because the process of digestion can slow down to sleep. The time of the meal, its consistency, its composition, are important points not to neglect.
First of all, you have to ban fast meals "caught on the run". The evening meal must be quiet and soothing, in this way it will always be more beneficial. It is recommended to consume about three hours before going to bed, so that the bulk of digestion has passed.
Some eating habits are preferred and others to banish. In order not to hinder sleep, it is recommended to avoid alcohol and caffeine. Alcohol can promote sleep in some people, but often its consumption causes micro-awakenings without our being aware of it and because of this sleep is of poor quality and non-recuperative. Caffeine exerts its effects on the brain up to six hours after consumption, so it is recommended to avoid tea, sodas, chocolate and of course coffee after mid-afternoon.
In the composition of the meal itself, it is better to eat foods rich in omega 3, carbohydrates, but low in protein. A dinner too greasy and spicy lengthen the time of digestion that delays falling asleep.
The omega-3 found in flaxseed oil, rapeseed oil, walnut oil or oily fish (salmon, sardines, mackerel, etc ...), promote sleep and the proper functioning of our brain.
Carbohydrates must have a low glycemic index so that they are assimilated slowly by the body. They are found in vegetables, fresh fruits, whole grains. Conversely, limit carbohydrates with a high glycemic index.
Foods rich in protein should be consumed preferably at noon.
To complete your meal, during the evening, you can drink an infusion with honey, banana and cinnamon that will promote sleep, you can find his preparation by following this link.
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