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We sleep little and badly. This is confirmed by the figures provided by the latest study on the subject, which confirm that our quality of sleep is not quality at all. According to
research
, carried out by the
Spanish Sleep Society (SES)
with data collected between 2018 and 2019, chronic insomnia affects 14% of the adult population in our country, around 5.4 million people. And more to
women
than to men; specifically, 14.6% compared to 13.4%. It is also us, reflects the report, who resort to drugs to a greater extent to solve the problem. It is not a good way: the same work makes it clear that
pharmacological
treatment
is not effective for 25% of the people who follow it.
Lack of
sleep is an
invisible
problem
for that large percentage that stays up all night. "Insomnia has a negative effect on the quality of life," said one of its main authors, Dr. Manuel de Entrambasaguas, a neurophysiologist expert in sleep medicine at the
Valencia Clinical Hospital,
during the presentation of the study. "It is related to sleep problems. medical and mental health, and has an adverse economic impact both at the labor and health levels, where the indirect costs exceed the direct ones, so they usually go
unnoticed
.
The solution, as his work points out, involves good
sleep hygiene
, which has to do "with achieving routines and an environment that promote sleep, and relaxation therapies
,
" he adds. Among others,
limit
the time spent in bed to the time spent sleeping, to promote the association between the bedroom and sleep; maintain a constant schedule - always going to bed and waking up at the same time - and avoiding electronic devices, "because it is proven that the blue light they emit alters
biological rhythms
and the secretion of
melatonin
, the hormone that regulates sleep cycles. sleep-wake", they add from Emma-The Sleep Company.
The experts at this company introduce another key to good
sleep
: secreting enough melatonin so that our body understands that it is time to go to sleep. And our
diet
also has a lot to say in this
, because there are some foods that help us rest better, "although they do not affect us all equally," warns
Theresa Schnorbach,
Emma's Sleep expert. "It is also necessary to say that some foods promote sleep, but at the same time have other properties that make rest difficult. For example, complex
carbohydrates
are good, but other simple ones, including white bread, pasta, or cakes, can disturb sleep because they contain more sugar.
Once clarified, in Spain "we are in luck, because, in general, a
Mediterranean diet
favors rest thanks to its high protein content, complex carbohydrates and healthy fats," says the expert.
Foods that help you sleep well
Foods
that promote rest are those that include
tryptophan
,
an essential amino acid precursor of serotonin and melatonin that the body is not able to synthesize on its own, so we must include it in our
menu
. "We can find it in turkey, chicken, eggs and fish, as well as in milk and yogurt," explains Theresa Schnorbach. "It can also be consumed in supplement form, along with
melatonin
, as it has been shown to help achieve better and longer sleep." And it is best to combine it with "foods with the ability to transport it to the brain. Here we find complex carbohydrates, which provide a more stable blood sugar level and help with deeper sleep
,
" says the expert.
In addition, "
magnesium
also helps
you fall
asleep and helps calm states of anxiety or depression," adds Schnorbach, who points out those with the highest content: "almonds, bananas, chia or pumpkin seeds, spinach or cashews."
Melatonin, and the opposite
There are three foods with
melatonin
, "cherries, brown rice and walnuts," says the expert, who also recommends taking protein: "They provide your body with essential
nutrients
and energy, ensuring that you are prepared to sleep well at night; many of the proteins "Sleep-inducing drugs contain
tryptophan
." Specifically, among the foods that benefit a better rest during the night,
Theresa Schnorbach
lists "oatmeal, yogurt, eggs, chicken and turkey, and plantains and bananas."
On the other hand, what are the ones that don't help, those that make it difficult to fall asleep? "Although it is obvious, all drinks with
caffeine
or
theine
will make it difficult to sleep if we consume them hours before going to bed," responds the expert, who also indicates that
alcohol
intake is counterproductive: "Although at first it seems that it favors falling into sleep', subsequently directly affects its
phases
, especially REM, shortening them."
In addition, foods with a high sugar content and simple carbohydrates also harm rest, "because they generate spikes in blood
sugar
. In this sense, we advise against the consumption of cheese,
chocolate
(despite containing magnesium, ingested before sleeping provides sugar that will make it difficult to fall asleep), ice cream and sweets," says Schnorbach.
When to have dinner to sleep better?
The expert recommends waiting three hours between the last meal and going to bed, "to allow
digestion
and the passage of stomach contents to the small intestine, helping to avoid nocturnal heartburn and
insomnia
." And if you can't leave room between eating and lying in bed, the best thing is "a light meal, like a piece of fruit, yogurt or cereal, always low in sugar."
SHUTTERSTOCK
The ingredients of sleep
According to Theresa Schnorbach, these are the foods that help you rest.
Fatty fish.
Like salmon, trout and tuna, they are packed with melatonin, a key ingredient for sound sleep.
Potatoes.
They stimulate the release of serotonin, calming the brain before sleep and preparing for rest.
Green vegetables.
They are a rich source of tryptophan which the body uses to produce melatonin, a hormone released when the body is preparing to sleep.
Legumes.
Including beans and peas. They are rich in tryptophan and fiber. It is proven that they 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 for longer.
Cherries.
They are one of the only natural sources of melatonin, which promotes a more restful 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 disrupt sleep.
The menu of a good dream
If we are at home and have enough time to digest well
before
going to bed, a dinner that helps us fall asleep includes "
boiled
spinach , a few pieces of
chicken
or turkey and ends with
yogurt
or some low-sugar cereals." ", recommends Theresa Schnorbach. If we aim for a more sophisticated menu, this is the one prepared by the team at Emma - The Sleep Company.
STARTERS
Scallop ceviche
served with a chardonnay and chili infused vinaigrette. Sleep-inducing ingredients: scallops.
Seared tuna,
with vegetables and a hard-boiled egg. Sleep-inducing ingredients: tuna, vegetables, egg.
Confit King Salmon
served with stewed Borlotti beans. Sleep-inducing ingredients: salmon, legumes.
MAIN DISH
Gnocchi
with browned butter and served with potato clouds. Sleep-inducing ingredients: potato.
Smoked trout
on potato strips with cream fraiche. Sleep-inducing ingredients: trout, potato.
Chicken pot pie
served with vegetables. Sleep-inducing ingredients: chicken, vegetables.
ACCOMPANIMENTS AND GARNISHES
Fresh
green leaf salad. Sleep-inducing ingredients: vegetables, salad leaves.
DESSERT
Sweet sheets:
millefeuille, cherries and pistachios. Sleep-inducing ingredients: cherries, pistachios.
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