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Polecane Porady Żywienie

Dieta a dobry sen. Co jeść, żeby się wysypiać

Na komfort snu wpływa wiele czynników. Ważna jest pora, o której wstajesz i kładziesz się spać, liczba przespanych godzin, pozycja, w jakiej zasypiasz, a także… dieta. Wiele osób nie zdaje sobie sprawy, że to, jakie jedzą posiłki, może znacząco wpływać na jakość ich snu. Jeśli cierpisz na bezsenność albo rano budzisz się niezbyt wypoczęty, powodem mogą być nieprawidłowe nawyki żywieniowe. Co zatem jeść, żeby nie zaburzyć cyklu snu?

Oczywiście dużą rolę odgrywa także miejsce do spania. Powinieneś zadbać o dobre, wygodne łóżko, które możesz znaleźć pod hasłem łóżka Kraków. Dostosowany do Twojego ciężaru materac i pościel wykonana z materiałów najwyższej jakości mogą znacząco ułatwić zasypianie.

Nie jedz zbyt późno

Najważniejszym posiłkiem dla tego, kto ma kłopoty ze snem, jest oczywiście kolacja. Przeciętny dorosły człowiek potrzebuje ok. 8 godzin snu, żeby ciało w pełni się zregenerowało i było gotowe na kolejny dzień. To oznacza, że jeśli wstajesz o 7:00, powinieneś kłaść się do łóżka ok. 23:00. O której wówczas należy zjeść ostatni posiłek?

Szczególnie rozpowszechnionym mitem jest teza, że kolację trzeba zjeść do godziny 18:00. Nie ma to jednak nic wspólnego z rzeczywistością, ponieważ wszystko zależy od tego, o jakiej porze idziesz spać. Najlepiej, żeby ostatni posiłek w ciągu dnia miał miejsce na jakieś 2 godziny przed pójściem spać. Nie objadaj się; powinieneś czuć się syty, ale nie przejedzony. Podczas snu odpoczywa również żołądek, dlatego nie warto go obciążać nadmiernymi ilościami jedzenia. 

Postaw na lekkostrawne posiłki

Ważne jest nie tylko to, ile jesz, ale także co jesz. Dlatego jeśli zależy Ci na komfortowym śnie, w ostatnim posiłku koniecznie zrezygnuj z tłuszczu. Odpadają zatem dania z tłustą śmietaną albo kanapki z dużą ilością masła. Najlepiej zjeść coś lekkiego, np. sałatkę ze świeżych warzyw. Zadbaj też o to, by kolacja nie była zbyt ostro przyprawiona. Należy postawić na posiłki łagodne, dzięki czemu proces trawienia zajdzie zdecydowanie szybciej, a Twój organizm będzie miał w nocy czas, aby należycie wypocząć.

Będziesz mieć kłopoty z zaśnięciem, jeśli o wieczornej porze nie zrezygnujesz ze słonych przekąsek i dużych ilości alkoholu. Nie trzeba też chyba dodawać, że przed snem nie powinieneś pić kawy ze względu na obecność pobudzającej kofeiny.

Ogranicz białko

Bardzo lubisz mięso albo owoce morza? Świetnie, ale zjedz je na obiad, a odstaw je w porze kolacji. To produkty wysokobiałkowe, które mogą szczególnie utrudnić zasypianie. Zamiast tego wybierz węglowodany o niskim indeksie glikemicznym, które trawią się co prawda długo, ale powoli. Możesz zatem wybrać na kolację np. brązowy ryż, kaszę czy ciemne pieczywo. 

Niewygodne łóżko nie pozwala Ci spać? Znajdź nowe na https://expertsnu.pl/.

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