Find out how your diet can affect your night’s sleep

Although the link between nutrition and sleep is being investigated in research centers in different countries, and certain foods are seen as allies in this context, there is still much to be elucidated. And yet another study, published in the scientific journal Nutrition Journal, provides evidence of the influence of food on better sleep.

THE article brings information from almost 600 participants in a large study, Bogalusa, which has been following individuals from a rural community in the United States with a high prevalence of cardiovascular diseases since the 1970s, and evaluating the impact of lifestyle on these disorders, among others factors.

Through questionnaires and assessments of sleep and eating habits, the researchers concluded that a balanced menu, such as more space for fruits, vegetables and whole grains, was associated with a lower likelihood of insomnia.

For Gabriela Mieko, nutritionist at the Einstein Rehabilitation and Sports Space, at Hospital Israelita Albert Einstein, the study brings evidence that other research has already highlighted. “But, as it is an observational study, it is not possible to establish a cause and effect relationship between the variables and the outcomes”, he observes. According to the nutritionist, the findings open doors for new research to be carried out.

According to neurologist Letícia Soster, from the Sleep Assistance Medical Group at Hospital Israelita Albert Einstein, one of the explanations behind the conclusion of the work is that, generally, people who follow a balanced diet tend to be more regulated in other aspects of their functioning. everyday.

In addition to what goes on the plate, it is important to take into account physical activity and stress control, for example. “The quality of sleep is not only defined by the strategies adopted immediately before going to sleep, but by the set of attitudes throughout the 24 hours of the day”, says Soster.

Mediterranean pattern

The Mediterranean diet is mentioned in the article as a healthy eating pattern. Even though its greatest virtue is the menu, this model goes further: it encompasses the entire lifestyle, with emphasis on exercising outdoors and taking care to rest. “It considers sociocultural, environmental aspects, biodiversity, seasonality, traditional culinary habits, use of local ingredients and commensality”, lists Mieko. This diet also enhances interactions and social exchanges at the table.

On the plate, there is space for options of animal origin, such as low-fat dairy products, eggs and fish, but vegetables are preferred. And you don’t even need to look for food from that region to enjoy the benefits. The suggestion is to opt for the huge variety of fruits, vegetables, including PANCS (Non-Conventional Food Plants), whole grains and Brazilian fish. Native varieties are full of protective substances.

“The Mediterranean diet is not much different from what the Food Guide for the Brazilian Population recommends, which has just completed 10 years and values ​​a diet based on fresh and minimally processed foods”, highlights Gabriela Mieko.

In addition to making good choices at every meal, it is worth paying extra attention to quantity, especially at dinner. When we sleep, our metabolism slows down. Everything slows down, from your heartbeat to your breathing. The digestive system works less, there is a decrease in the production of saliva and digestive juices and peristaltic movements become slower.

“When eating too much, the body tries to remain active for digestion, which makes it difficult to sleep”, explains the neurologist, who recommends being careful and taking some time before going to bed. “On average, you should wait two hours”, advises Letícia Soster. In the case of those who have gastroesophageal reflux, the period may be even longer.

Allied foods?

Several studies point to foods such as kiwi, milk, sour cherry, salmon and whole grains as sleep aids, but there is still a lot to be investigated. In general, they contain substances that would be precursors to hormones essential for sleeping well.

“One of the mechanisms that has been studied would be related to the tryptophan-serotonin-melatonin system”, says the nutritionist. Tryptophan is an amino acid (molecule that makes up proteins) and participates in the synthesis of melatonin, which, in turn, is the hormone that regulates the sleep-wake cycle. “There are still many questions about the real contribution of these components from the diet”, says the nutritionist. But the signs are promising.

For the neurologist, creating some type of ritual before bed is interesting. “Drinking a glass of warm milk or even a cup of tea can act as a demarcation, within the routine, that it is time to sleep”, suggests Soster.

The harm of excesses

Another recommendation is not to overdo the amount of any liquids, as excess increases the chance of the bladder needing to be emptied during the night, which leads to awakening.

The consumption of alcoholic beverages deserves even more attention. This is because, although alcohol promotes relaxation, by acting on certain brain functions, it can also loosen structures in the pharynx, soft palate and uvula region. Breathing ends up being compromised and the result is usually snoring, which seriously disrupts sleep phases.

Still about drinks, it is always worth mentioning those rich in caffeine. “Excess consumption, especially for the most sensitive and in the afternoon, is disruptive”, warns the doctor. Caffeine has a stimulating action and interferes with neurotransmitters – chemical messengers responsible for communication between neurons – involved in increasing mood.

“The substance remains in the body for seven hours”, says Mieko, who suggests making the calculation considering bedtime, and thus establishing a time limit for ingestion. And caffeine is not only present in coffee: drinks such as green tea, certain energy drinks, cola-based soft drinks, chimarrão and mate tea are also examples.

Finally, it doesn’t hurt to emphasize that to sleep better it is important to turn off the TV, the computer and keep your cell phone away from the bed. The light from these devices interferes with the production of melatonin.

There are plenty of excellent reasons to take care of your sleep. Those who sleep properly protect their immune system, have better cognitive performance and disposition, and there is also evidence that poor sleep increases the risk of cardiovascular disease, Alzheimer’s, obesity, among other disorders.

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This content was originally published in Find out how your diet can interfere with your night’s sleep on the CNN Brasil website.

Source: CNN Brasil

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