Food for Sleep Aid

There are foods that, to contain certain compounds, influence in varying degrees when sleeping, because they act on the nervous system.

During sleep, our body produces an increased secretion of certain hormones such as growth and neurotransmitters, especially serotonin, which is involved in nerve impulse transmission.

All these substances are involved in regulating the phases of sleep and wakefulness. Some compounds present in foods hinder sleep, such as those that synthesize hormones neurotransmitters and central nervous system stimulants such as dopamine, adrenaline and noradrenaline.

Other components, however, favor sleep, allowing the release of relaxation-related substances (serotonin, melatonin).

There are many causes that prevent us from sleeping, but one can be poor diet.

The types of food we can eat to help better sleep include:

Tryptophan for sleep is one of the essential amino acids present mostly in animal protein is a component of proteins that can not be manufactured by the body but must be eaten with proteins in the diet, necessary for the formation of melatonin and serotonin, neurotransmitters involved in sleep regulation.

The main sources are eggs, milk, fish, meats, whole grains are also

The complex carbohydrates, such as potatoes, rice, pasta and stimulate the secretion of insulin, a hormone that increases the availability of tryptophan to form serotonin.

Vitamins such as B1 and B6 play an important role in the functioning of the nervous system. The B6 is necessary for the synthesis of serotonin. Vitamin B1 is needed to metabolize sugars, is a component of the germ of wheat bran, rice shell, and is present in the skin of most grains, meats, egg yolks, liver and milk, legumes such as beans, soybeans, green peas, beans, spinach, yeast and nuts.

Eating too many simple sugars like candy sweet, reduce the action of this vitamin. Therefore, in case of difficulty sleeping by avoid these foods.

The major factors that prevent sleep

Stress is a defensive reaction against threatening situations body generating the release of hormones and neurotransmitters to regulate certain functions, including the times of waking and sleeping, so stress is important in the circadian rhythm.

Abundant dinner, when we ate foods high in fat, protein and much seasoning, the stomach produces hydrochloric acid secretion increased in order to lead them, which can because of heartburn.

This is reinforced if it combines with the coffee and alcohol consumption, digestion slows down and is much more difficult to sleep, we should avoid going to bed immediately after dinner.

No exciting foods with caffeine, theine and theophylline in tea, theobromine in chocolate, among other substances, are chemical compounds that stimulate the nerve connections, so they generate relatively intense feeling of euphoria.