He points out that a good night’s sleep, waking up less than 5 minutes, good sleep efficiency after sleep and 7-9 hours of sleep a day are necessary for quality sleep. Edanur Usta emphasized that good sleep is also essential for overall health and good mood.
Usta stressed that consuming foods high in carbohydrates can cause sudden drowsiness after eating.
EATING HIGHLY CARBOHYDRATES HAS A MORE TENDING TENDER
Usta, “A study called Effects of Diet on Sleep, conducted at Central Queensland University in Australia in 2020, found that people who eat high-carb foods tend to sleep more than people who eat low-carb foods. Consumption of protein-containing foods also has an effect on sleep regulation, especially protein-containing foods, which increase the secretion of a hormone called serotonin, known as the hormone of happiness. prone to sleep. Macro (carbohydrates, proteins, fats) and microelements (vitamins and minerals) that make up our daily diet plan can affect our sleep pattern.
The question that the onset and continuation of sleep is significantly affected by the consumption of Omega-6 and 3 fatty acids, which are considered essential fatty acids, and the ratio we get from food. Edanur Usta said: “Sunflower oil, corn oil are the best sources of Omega-6, fatty fish and walnuts are the best sources of Omega-3. In addition, it has been observed that during long periods of hunger, the awakening time increases and the duration of deep sleep is shortened.
VITAMIN DEFICIENCY DISORDERS CAD SLEEP QUALITY
Another study at Capital Medical University in China concluded that vitamin D deficiency was associated with a higher risk of sleep disorders, including poor sleep quality, short sleep time, and drowsiness. Edanur Usta said: “Once again, vitamin C, found in most citrus and vegetables, has been found to protect the brain from memory loss associated with lack of sleep. Lack of B vitamins, which are mostly found in animal sources and nuts, is also thought to adversely affect sleep quality.
Caffeine-containing foods INTERRUPT SLEEP
dit Edanur Usta stated that foods containing caffeine (tea, coffee, sour drinks, chocolate, candies, etc.) are known to make sleep difficult, cause sleep disorders and impair sleep quality.
Datologist Usta said that fatty fish such as almonds, walnuts, turkey, kiwi, salmon, mackerel, trout, rice, dairy products, bananas, oatmeal, cherries, cherries, chamomile tea, lemon balm tea, magnolia tea are among the foods that are good for sleeping.
Diet Usta listed sleep-inducing nutritional errors as follows: “Excessive tea / coffee consumption just before bedtime: Caffeine intake should be limited especially in the afternoon or evening, as caffeine has stimulating effects.
Eating late at night: Because food consumed late at night is less digestible, stomach and intestinal problems such as indigestion and bloating can occur. For this reason, you should stop eating and eat spicy, fatty and sour foods at least 2 hours before bedtime.
Intensive carbohydrate intake: Foods containing carbohydrates (bread, rice, pasta, pastries, etc.) increase the tendency to sleep, but can adversely affect the quality and efficiency of sleep and make it difficult to go into deep sleep. For this reason, it may be a better choice for the dinner to consist mainly of vegetable dishes.
Excessive water consumption just before bedtime: Individuals should consume an average of 2-2.5 liters of water per day. The best option will be to consume it by spreading it throughout the day. However, consuming water that is not sufficiently consumed during the day will cause frequent urination and lead to poor sleep quality and frequent sleep interruptions.
Late alcohol consumption: Alcohol, which is abundantly consumed late, can impair sleep quality and cause frequent awakenings. Therefore, attention must be paid to the quantity and time of consumption. “