This weekend is the transition to winter time! Set the record straight more easily with our list of foods to avoid or favor, to reduce the effects of jet lag on the quality of sleep.
Take a banana to protect yourself from nightmares
Incredible but true, bananas help prevent nightmares, because they have anti-stress benefits. According to a study published in 2017 in Frontiers in Behavioral Neuroscience, bananas prevent unwanted awakenings. His little secret? The presence of an essential amino acid, tryptophan, which accompanies the production of melatonin, the famous sleep hormone. For its part, vitamin B6 ensures better quality of sleep.
Stop junk food
No more chips, prepared meals or a glass of soda before going to sleep! In a study published in the journal Obesity, researchers at Uppsala University in Sweden have established a link between junk food and the impossibility of the deep slow-wave sleep phase being qualitative. A comparative analysis between a diet based on healthy foods and one containing products rich in fat and sugar was established by integrating the measurement of brain activity during sleep. The results demonstrated, not a difference in duration for each phase of sleep, but an alteration in quality. In other words, you wake up less tired if you avoided the four-cheese pizza the night before.
Avoid coffee in the evening
According to American researchers from Wayne State University, you will have to give up coffee at least six hours before bedtime. This duration actually corresponds to the time it takes for the body to eliminate caffeine. Clearly, if you take your last kawa at 4 p.m., you will not be able to go to bed until at least 10 p.m. It’s a matter of stimulating the brain’s receptors. The adrenaline production induced by caffeine lasts for two hours. Already ten years ago, previous searches revealed in the Journal of Clinical Sleep Medicine indicated that by drinking a cup of coffee even six hours before bedtime, you could lose an hour of sleep…
Eat kiwi to fall asleep better
We usually recommend kiwi to start the day given its richness in vitamins. And yet, you should also eat it before going to bed. Of the scientific research carried out in 2011 by the Taiwan Taipei Medical University indicated that by consuming two kiwis an hour before, falling asleep would be made easier by 35%. Likewise, bedtime would be extended by 13%. The experiment was notably carried out with guinea pigs suffering from sleep disorders.