Nutritionist Gives Tips to Ensure a Good Night’s Sleep

Choice of foods, alcohol consumption, and dinner time can influence rest

January 2021 – Sleeping well is extremely important for overall health. A good night’s sleep can reduce the risk of developing certain chronic diseases, help keep the brain healthy, and strengthen the immune system. To ensure this happens, there are some strategies that can be followed, including changes in diet.

“Some foods and drinks have properties that can promote healthy rest. Choosing ingredients rich in antioxidants and nutrients such as tryptophan, magnesium, and B vitamins can help you get better quality sleep,” explains Marília Zagato, nutritionist from the Umami Committee.

To avoid counting sheep and fall asleep faster, the specialist shared some essential tips to help with daily rest. Check them out:

Respect the schedule

An important step is to consider the timing of the last meal. Ideally, it should be eaten two to three hours before bedtime. Lying down right after eating can cause digestive problems such as reflux. “At dinner, choose lighter options like broths, soups, salads, vegetables, proteins with low fat content, and whole grains. A heavy meal can cause discomfort and prevent relaxation. If you want to eat close to bedtime, opt for light snacks such as a glass of milk,” suggests the nutritionist.

Watch out for caffeine

That caffeine can interfere with sleep is no surprise. But beyond the obvious sources such as chocolate, black coffee, and soft drinks, there is another point to pay attention to. “Medications, such as painkillers and diuretics, may contain caffeine. To be sure, it’s worth checking the label or leaflet to see if the medicine can interfere with sleep or even cause insomnia, and consult the prescribing doctor. Pay attention to hidden caffeine — lack of sleep can harm memory and concentration and contribute to unhealthy weight gain,” warns the specialist.

Choosing foods

A balanced diet can provide more restful sleep. Adding leafy greens such as spinach and kale to dinner can be a great advantage, as they are rich in magnesium and potassium, both nutrients that aid sleep. Another light and healthy alternative is mushrooms, which contain high levels of vitamin D and selenium, essential for the body.

Eating fish such as salmon and tuna ensures vitamin D, omega-3 fatty acids, and protein — all with properties that can improve sleep quality. “All these foods provide umami taste, a powerful ally in food acceptance, especially among children and the elderly, in addition to helping maintain oral hygiene because it promotes salivation,” explains Marília.

Alcohol consumption

Alcohol can help you fall asleep faster; however, it also makes the night more restless, causing frequent awakenings and even headaches the next day. “The ideal is to drink one glass of water for every glass of alcoholic beverage, this way the effects of alcohol will be diluted, and avoid excess. For those who really want a good night’s sleep, it’s best to avoid alcohol 4 to 6 hours before bedtime,” she concludes.

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.