“Protein and magnesium promote deep rest”

We sleep little and poorly. This is confirmed by the figures provided by the latest research on this topic, which confirm that the quality of our sleep is not quality at all. In accordance with investigationmade Spanish Sleep Society (SES) According to data collected between 2018 and 2019, chronic insomnia affects 14% of the adult population of our country, about 5.4 million people. And also on women than men; specifically 14.6% compared to 13.4%. And we, the report says, are the ones turning to drugs to a greater extent to solve this problem. This is not a good way: the same work makes it clear that treatment pharmacological It is not effective for 25% of people who follow it.

Absence dream This is problem invisible for that large percentage who spend the night without sleep. “Insomnia has a negative impact on quality of life,” said one of the study’s lead authors, Dr. Manuel de Entrambasaguas, a neuroscientist and expert in sleep medicine, during the study’s presentation. Clinical Hospital of Valencia, “is associated with medical and mental health problems and has adverse economic impacts at both the labor and health care levels, where indirect costs exceed direct ones and are therefore usually passed over unnoticed“.

The solution, as his work indicates, lies in good sleep hygienewhich is associated “with achieving a sleep routine and environment, and relaxation“, he adds. Among other things, limit time spent in bed and time spent sleeping, to promote an association between the bedroom and sleep; maintain a consistent schedule—always go to bed and wake up at the same time—and avoid electronic devices “because the blue light they emit has been shown to change biological rhythms and secretion melatonina hormone that regulates sleep-wake cycles,” they add from Emma-The Sleep Company.

The specialists of this company introduce another key to good dream: They release enough melatonin to let our body know it’s time to go to sleep. And ours dietbecause there are some foods that help us rest better, “although they don’t affect us all the same,” he warns. Teresa Schnorbach, Emma’s dream expert. “It should also be said that some foods promote sleep, but at the same time have other properties that make it difficult to rest. For example, carbohydrates Complex foods are good, but other simple foods, including white bread, pasta or cakes, can disrupt sleep because they contain more sugar.

As it turned out, in Spain “we were lucky because in general Mediterranean diet “It promotes relaxation thanks to its high protein content, complex carbohydrates and healthy fats,” says the expert.

Foods that help you sleep well

food those conducive to relaxation are those that include tryptophanan essential amino acid that is the precursor to serotonin and melatonin, which the body is not able to synthesize on its own, so we must include it in our diet. menu. “We can find it in turkey, chicken, eggs and fish, as well as in milk and yogurt,” explains Teresa Schnorbach. “It can also be taken in supplement form along with melatonin, as it has been proven to help achieve better, longer sleep.” And it’s best to combine it with “foods that can transport it to the brain.” This is where we find complex carbohydrates, which provide more stable blood sugar levels and help you sleep better. deep“, says the expert.

Besides, ” magnesium also approves to reconcile sleep and helps calm states of anxiety or depression,” adds Schnorbach, pointing to foods with the highest content: “almonds, bananas, chia or pumpkin seeds, spinach or cashews.”

Melatonin and vice versa

There are three products with melatonin“cherries, brown rice and nuts,” says the expert, who also recommends taking proteins: “They provide your body nutrients and energy to ensure you’re ready for a good night’s sleep; many sleep-inducing proteins contain tryptophan“. In particular, among the products that promote better rest at night Teresa Schnorbach It lists “oatmeal, yogurt, eggs, chicken and turkey, and plantains and plantains.”

On the other hand, which ones don’t help, those that prevent you from falling asleep? “Although it may be obvious, all drinks with caffeine or thein make it difficult to sleep if we consume them a few hours before bedtime,” answers the expert, who also points out that consumption alcohol counterproductive: “Although at first glance this seems to help you fall asleep, posteriorly it directly affects your phasesespecially to REM, reducing them.

In addition, foods high in sugar and simple carbohydrates are also detrimental to rest “as they generate peaks sugar in the blood In this sense, we do not recommend consuming cheeses, chocolate (even though it contains magnesium taken before bed, it contains sugar, which makes it harder to fall asleep), ice cream and sweets,” says Schnorbach.

When should you have dinner to sleep better?

The expert recommends waiting three hours between your last meal and bedtime, “to allow digestion and passage of stomach contents into the small intestine, helping to avoid nighttime heartburn and insomnia“. And if you can’t leave room between eating and lying in bed, your best bet is “a light meal, such as a piece of fruit, yogurt or cereal, always low in sugar.”

Sleep Ingredients

According to Teresa Schnorbach, these foods help you relax.

• Fatty fish. Like salmon, trout and tuna, they are rich in melatonin, a key ingredient for sound sleep.
• Potato. They stimulate the release of serotonin, calming the brain before sleep and preparing it for rest.
• Green vegetables. They are a rich source of tryptophan, which the body uses to produce melatonin, a hormone released when the body prepares for sleep.
• Legumes. Including beans and peas. They are rich in tryptophan and fiber. They have been proven to increase the stages of deep and restful sleep.
• Nuts. Most are rich in tryptophan, which increases the production of melatonin and serotonin, helping you fall asleep faster and longer.
• Cherry. They are one of the few natural sources of melatonin, which promotes calmer rest.
• Egg. They contain high levels of tryptophan, melatonin and vitamin D, making them a powerful sleep-inducing food.
• Lean meat. Chicken and turkey contain high levels of tryptophan. However, you should take small portions as too much protein before bed can disturb your sleep.

Good sleep menu

If we are at home and have enough time to do good digestion before bed, dinner, which helps you fall asleep, includes “spinach boiled, several pieces chicken or turkey and ends yogurt or some low-sugar cereal,” recommends Teresa Schnorbach. If we’re looking for a more sophisticated menu, this is the menu curated by the team at Emma – The Sleep Company.

SNACK

• Scallop ceviche served with a vinaigrette infused with chardonnay and chili pepper. Sleep-inducing ingredients: Scallops.
• sealed tuna, with vegetables and hard-boiled egg. Sleep-inducing ingredients: tuna, vegetables, egg.
• King Salmon candied and served with Borlotti bean stew. Sleep-inducing ingredients: salmon, legumes.

MAIN COURSE

• Gnocchi with brown butter and served with potato clouds. Sleep-inducing ingredients: Potatoes.
• smoked trout on potato strips with butter cream. Sleeping ingredients: trout, potatoes.
• Chicken pie served with vegetables. Sleep-inducing ingredients: chicken, vegetables.

ACCESSORIES AND SIDE DISHES

• Fresh salad green leaves. Sleeping ingredients: vegetables, lettuce.

DESSERT

• Sweet sheets: mille-feuille, cherry and pistachio. Sleeping ingredients: cherry, pistachio.