A well-balanced diet and good sleep are essential for a healthy life. Adults need 7-9 hours of sleep to build a highly immune body and maximize daytime performance. In the unstable situation as it is now, many people may not be able to sleep immediately at night, or even if they think they slept well, they may not get tired. What we should do now is to keep social distance in mind, and to get good sleep and nutrition and not to weaken our immunity. Eating habits may be related to the cause of poor sleep, so review it according to your lifestyle.
Lack of good sleep tends to prevent the hormones that control appetite from functioning properly, resulting in more snacks than necessary. Under stress, you tend to get rid of sweets and caffeine, but too much caffeine can interfere with your sleep, and too much sugar can cause your energy levels to rise and fall in a short amount of time. There is. The key to getting a good night’s sleep at the right time is to eat a nutritionally balanced diet at the right time.
Getting a good night’s sleep and waking up in the morning is very pleasant. If you can’t sleep at night, you’ll end up eating an unhealthy meal at the wrong time to survive the next day, which may also interfere with your night’s sleep and create a bad cycle.
Dietary and lifestyle tips that produce good sleep
Meal is in the 8th minute of the stomach. If you eat until you are full, you will not be able to fall asleep and you will have indigestion. On the other hand, it may be too small and you may wake up hungry, so be careful.
Don’t take too much fat and protein at dinner. A high-fat diet takes longer to digest, and protein produces substances that activate the brain. A low-fat diet is digested quickly, and healthy carbohydrates make substances that relax the body and promote drowsiness.
Eat a diet centered on vegetables, fruits, whole grains and legumes for dinner, and avoid too much protein.
Be careful about the amount of caffeine and alcohol. People who consume a lot of caffeine every day may be able to fall asleep with coffee after dinner, but caffeine and alcohol can interfere with the sleep cycle. Even if you can fall asleep, it will be difficult to get to deep sleep.
Don’t drink too much water before going to bed. Moisture in the bladder can interfere with sleep. Refrain from hydrating after supper and drink during the day rather than at night.