Making a statement about the relationship between nutrition and sleep, said nutritionist Dr. Idanur Usta mentions that short sleep time, waking up in less than 5 minutes, good sleep skills after falling asleep and 7-9 hours of sleep per day are required for a quality sleep.
Foods high in carbohydrates can affect our sleep
Emphasizing that a good night’s sleep is essential for general health and good mood, Dyt. Edanur Usta stressed that eating high carbohydrate foods can cause sudden sleep deprivation after a meal.
dit Edanur Usta, “A study by The University of Central Queensland in Australia in 2020, The Effects of Diet on Sleep, found that those who ate high-carbohydrate foods slept more than those who ate low-carbohydrate foods. In particular, protein foods contain ingredients that increase the secretion of a hormone called serotonin, which we describe as a happiness hormone. Serotonin also helps to increase sleep patterns. , Fats) and micronutrients (vitamins and minerals) that make up the content of our daily nutrition plans can affect our sleep patterns.
Dyt, who said that the use of omega-6 and 3 fatty acids, which are considered essential fatty acids, and the ratio we get from food, has a significant effect on sleep initiation and continuity. Idanur Usta said, “Sunflower oil, corn oil are the best source of omega-6, oily fish and walnuts are the best source of omega-3. In addition to these, it has been observed that the time of waking up in a state of hunger for a long time increases and the duration of deep sleep decreases.
Vitamin C and D deficiency disease quality sleep
Another study conducted at China’s Capital Medical University concluded that vitamin D deficiency was associated with a higher risk of sleep disorders, including sleep quality, shorter sleep duration and drowsiness. Idanur Usta said: “Once again, it has been determined that vitamin C, which is found in most citrus and vegetables, protects the brain from memory loss associated with sleep deprivation. It is thought that vitamin B deficiency, which is found in most animal sources and nuts, can also adversely affect sleep quality.
Caffeinated foods interfere with sleep
Dit Idanur Usta says it is known that caffeinated foods (tea, coffee, acidic drinks, chocolate, candy, etc.) make it difficult to fall asleep, disrupt sleep and impair sleep quality.
Dietitian Usta said the diet includes oily fish such as nuts, walnuts, turkey, kiwi, salmon, mackerel, trout, rice, dairy products, bananas, oatmeal, cherries, cherries, chamomile tea, lemon balm tea, magnolia tea and more. Good for sleep.
Dietitian Usta sleep errors are listed as follows:
Excessive consumption of tea / coffee near sleep: Caffeine intake should be limited, especially in the afternoon or evening, as caffeine has stimulant effects.
“Eating late at night: Since late meals are more difficult to digest, stomach and intestinal problems such as indigestion and bloating can occur. For this reason, you should stop eating at least 2 hours before bedtime and pay attention. Especially spicy. , To eat fatty and acidic foods.
“Intensive use of carbohydrates in the evening meal: Carbohydrate-rich foods (bread, rice, pasta, pastries, etc.) increase the tendency to sleep, but they can adversely affect the quality and efficiency of sleep and make it difficult to fall into a deep sleep. It can be a good choice mainly for vegetarian food.
Excessive water consumption near sleep: People should consume an average of 2-2.5 liters of water per day. Spreading it all day would be the best choice to eat it. However, drinking enough water during the day can lead to frequent urination and poor sleep quality and frequent sleep disturbances.
“Late alcohol consumption: Alcohol, which is consumed in large quantities late, can impair sleep quality and cause frequent wakefulness. Therefore, attention should be paid to the amount and timing of meals. “