WORLD SLEEP DAY

World Sleep Day

World Sleep Day is celebrated this year on March 17th and serves as a great opportunity to raise awareness about what affects the quality and quantity of our sleep. Both our diet and daily habits, as well as our psychological state, can have an impact on our sleep.

What should you pay attention to for better sleep?

1. A Balanced Diet: As a general rule, a balanced diet that consists largely of a variety of vegetables and fruits can provide the recommended daily intake of vitamins and nutrients, contributing to better sleep.

2. Nutrient Intake: Increasing evidence from studies suggests that adequate nutrient intake through diet is crucial. A large study found that a deficiency in essential nutrients, such as calcium, magnesium, and vitamins A, C, D, E, and K, is linked to sleep disturbances and problems.

3. Melatonin and Tryptophan: Melatonin is the key hormone related to sleep. Incorporate foods that contain tryptophan, which help boost melatonin production. These foods include dairy products, chicken, fish, bananas, and nuts.

4. Magnesium and B Vitamins: Magnesium and B vitamins are also associated with melatonin production and sleep quality. Foods like legumes, fish, and meat contain B vitamins.

5. Avoid Caffeine: Avoid consuming foods or drinks containing caffeine, such as coffee, tea, and energy drinks, after the afternoon. Consuming caffeine a few hours before bedtime can increase your energy levels and make it more difficult to fall asleep.

6. Heavy or Fatty Meals: Avoid consuming large or fatty meals in the evening. A heavy or spicy meal can cause gastrointestinal discomfort and disturbances, making it harder to fall asleep.

7. Limit Screen Time: Reduce exposure to electronic devices before bedtime. Many of us have the habit of spending time in front of a screen before going to sleep, but this exposure can negatively affect the quality of your sleep.

8. Hydration: While staying hydrated is very important, if you find that you wake up easily during the night, avoid consuming large amounts of liquids right before bed.

9. Room Temperature: Adjust the temperature of your room so that it is neither too cold nor too hot.

In summary, foods that can be incorporated into your diet for better sleep include:

• Nuts: Almonds, peanuts, sunflower seeds, and walnuts

• Fruits: Bananas, cherries, kiwis

• Dairy products

• Fish: Especially fatty fish like salmon

• Turkey and chicken

• Oats & whole grain cereals

Foods that negatively affect the duration and quality of sleep include:

• Caffeine

• Alcohol

• Sugar

• Sweets

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