Let’s be honest: everyone wants to sleep better. Even the numbers point to this; almost half of Italians occasionally suffer from insomnia and have difficulty sleeping at night. At the root of the problem is often living the wrong lifestyle – from incorrect diets to bad habits that can delay falling asleep and can even encourage waking too early in the morning. "Sleep is a protective factor against various pathologies, and it is regenerating for the body and mind, as well. Excessive consumption of stimulating substances such as theine and caffeine, for example, that are contained in coffee, tea, and carbonated drinks, can hinder sleep by preventing or disturbing proper rest," explains nutritionist Nicoletta Bocchino. But what can we do to avoid the problem?
Always wake up in the morning at the same time – and stay in the sun!
A good habit for better rest – especially if you have difficulty sleeping – is to wake up at the same time every morning. This helps create regularity for our body’s internal clock. To make your ‘sleep-wake’ rhythms more regular, it can be useful to take long walks in the open air. "Exposure to sunlight promotes the production of serotonin, the precursor of melatonin, a hormone that induces and maintains sleep. It also stimulates the production of vitamin D, which in turn is involved in the production of melatonin," explains the nutritionist.
At lunch and dinner, eat foods rich in tryptophan
To avoid compromising your ability to sleep (even while you’re awake during the day), make some space in your daily menu for foods that promote relaxation. "Whole grains and legumes, for example, are a source of tryptophan, a precursor to the stress hormone serotonin that lowers cortisol levels, the stress hormone that promotes agitation," says the expert. "Yes then to essential fatty acids. They are involved in the production of hormones that regulate the body’s circadian rhythm. Other excellent sources of these hormones are nuts, extra-virgin olive oil and fish – especially blue fish like sardines, mackerel, herring and salmon.
In the afternoon? Physical activity
Sports (especially outdoors!) stimulate the synthesis of endorphins and serotonin. It’s ideal to exercise in the morning or early afternoon, rather than in the evening. "The adrenaline in the circulation produced by training could hinder falling asleep and promote wakefulness," explains the expert.
Before going to bed, just relax
The evening is the time of day when the battle against insomnia is fought more than others. "At dinner, choose a plate of whole grains. Brown rice, for example, is a source of tryptophan and B vitamins, which promote relaxation. Brown rice is ideal with seasonal vegetables that contain potassium and magnesium. These minerals are abundant in vegetables like spinach, lettuce and other leafy options, which promote relaxation. Before going to bed (to help you rest), you can also enjoy an herbal tea or a hawthorn or mallow infusion. These help to relax body and mind,” explains nutritionist Nicoletta Bocchino. Finally, a couple of hours before going to bed, avoid using your smartphone and all electronic devices in general. The blue and white lights favor wakefulness.
In the photo gallery, discover 5 foods to avoid in the evening to sleep better.