Not only the room temperature and the noise level have an influence on the sleep quality, but also the food.
One has trouble falling or staying asleep, there could be certain dietary habits is the cause of this.
Very oily or spicy food such as Fast Food, Chips, or chilli con Carne beat on the stomach and can interfere with the bed rest. In addition, sugary foods drive Insulin and blood sugar levels, and keep awake longer than one would like.
That is certainly already known.
But did you also know that a lot of healthy food can put you to sleep?
Maggie Moon, nutritionist and health scientist and developer of the MIND-diet, revealed in an Interview with ‘Health.com’ in which healthy Foods you in the evening hours should.
1. Hard cheese
Swiss cheese, Cheddar and Parmesan cheese provide minerals such as calcium, iron, potassium and zinc. Therefore, hard cheese should be daily, if possible on your meal plan.
Moon advises, however, at least four to six hours before going to bed on hard cheese to be dispensed. “These cheeses are rich in unsaturated fatty acids and digest therefore difficult”, white the expert.
“You look after the consumption of hard cheese to the rest, threatening heartburn, malaise and chest pain,” continues Moon.
2. Dark chocolate
Chocolate with a cocoa content of at least 70 percent, in moderation, as a healthy Snack. It usually contains less sugar than milk chocolate, but many health-promoting Antoxidantien.
In addition, chocolate contains bitter the amino acid Tryptophan, the production of Melatonin is influenced positively and, in turn, calming effect and a good night’s sleep can be.
But often forget, however, that (Delicate) bitter chocolate is also a source of caffeine.
“Half a Board of dark chocolate contains about half as much caffeine as a Cup of black or green tea – or a quarter of the caffeine amount of coffee”, emphasizes Moon.
Therefore, it is advisable to nibble a piece of chocolate before going to sleep.
3. Matcha
Also in Matcha powder, which has developed a worldwide Food Trend, stuck high amounts of caffeine. Therefore, the extracts from green tea are also considered as the ideal replacement for coffee, Espresso and co.
In addition, many of the foods to which has been added Matcha to contain plenty of sugar. Some Matcha Snacks are literally sugar bombs – they do not include rare, 30 grams of white crystal.
In order to exceed the health authorities recommended daily dose of 25 grams of sugar, says Moon.
This also affects your sleep. “A high intake of sugar causes fluctuations in blood sugar levels, which cause cravings,” explains the expert.
That means: You Wake up maybe in the middle of the night and feel the Craving for something Sweet.
4. Beef
You approve you late in the evening, a Burger with a good Serving of beef-Pattie? Not a good idea. Rindflisch is consumed in moderation, due to its iron-, Iodine – and Vitamin-B content, although very healthy, but the high amount of proteins and fats in meats are a challenge for the digestive system in the evening.
“Beef or Stroganoff are to digest because of their contained saturated fats and proteins is difficult to,” says Moon.
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5. Ham
Ham and other processed meats products have a high Natrumgehalt. You eat shortly before bedtime, for example, a with plenty of ham Sandwich, you feel the connection is rather bloated.
In addition, sodium – and salt-rich foods thirsty. Are you drinking just before the sleep, go to the may result, however, is that you have to at night more often to use the toilet.
Restful sleep is different. Therefore, it should not be more ham than a small Portion of and co. come to the dinner on the table.
6. Leaf salads & Raw food
Green leaf lettuce, and raw vegetables provide lots of soluble fiber, which swell in the gut and more tired – this helps in losing weight.
But there is also an unpleasant shadow side: they are particularly fermentation friendly. At the time of their digestion in the large intestine they are broken down by intestinal bacteria. Also gases are generated as by-products.
The one moves in the evening only not more than from the Sofa to the kitchen and from the kitchen to the bed, can be transported by the gases out of the body. Consequence: An unpleasant bloating.
7. Fruits with lots of fructose
Grapes, Mango, bananas or dates – these fruits are all rich in fructose. The fruit sugar is metabolized in the liver into useful energy.
But what to do with all the energy on the verge of Sleep?
More fructose is absorbed than the body needs, the excess carbohydrates into fat and get back into our bloodstream or are stored in the fat cells. Unfavorable.
Julia Are
*The contribution of “No-Go in the evening: 7 healthy foods that disrupt the sleep” will be released by FitForFun. Contact with the executives here.