7 useful tips to combat insomnia at the table

7 useful tips to combat insomnia at the table

If the lockdown has put you to sleep, follow the suggestions of Dr. Marilù Mengoni to go back to sleep well

About 12 million Italians suffer from various types of insomnia. A problem that can cause chronic fatigue, decreased attention and concentration and irritability. The problem arises from the fact that all these symptoms can really put a strain on the body and interfere with normal daily tasks. And when insomnia becomes prolonged, it can have harmful effects on health.

Recently, a research conducted by the University of Padua and Campania, published in the official journal of the European Sleep Research Society, the "Journal of Sleep Research Research", has shown that even the quarantine ended in the more restrictive version on 4 May last resulted in a great change in the life habits of Italians. In fact, the study found that reduced physical activity and poor exposure to sunlight, the absence of social activities, fears of contagion and the economic situation, as well as the change in family life led to a worsening sleep quality, a marked change in sleep-wake rhythms, an increase in the use of digital media and a distorted perception of time passing.

In general, then, in the summer period, exhausting rhythms, heat, stress, anxiety and an unbalanced lifestyle can threaten a good rest.

Help from nutrition

Choosing consciously the foods you bring to the table can make a difference. Let's try to think about when, after eating a very seasoned or poor quality pizza, we spend a sleepless night. Just as it can happen after a Lucullian meat dinner. "A healthy and balanced diet, as well as regular physical activity and the use of anti-stress techniques, help to create the right conditions for a good and healthy sleep", explains Dr. Marilù Mengoni, biologist nutritionist and dr. ssa in psychology, AMIK adviser (Italian Medical Association Kousmine), teacher at the CNM school of Naturopathy in Padua and author of the book "Psychoalimentation. Feeding the body and mind "(www.psicoalimentation.it).

So what do you prefer, and what should be reduced, or better avoided, to rest well and avoid a sleepless night?

7 useful food tips

  • Don't eat meat (and all food of animal origin) for dinner.
  • Avoid coffee, tea, guarana, mate, carcadè, dog rose, chocolate, spirits, spirits, simple sugars and some vegetables (potatoes, tomatoes). Some solanine-rich foods such as eggplants and peppers can create insomnia in people sensitive to this alkaloid.
  • Avoid foods that contain iodine such as fish, garlic, mushrooms, pineapple, grapes, which could lead to excitation of the nervous system in hyperthyroid subjects.
  • Avoid seasoning the evening meal with many spices, with a tonic action, such as chilli or black pepper.
  • If necessary, take melatonin. Some elements that are in food act as precursors of melatonin: for example tryptophan, contained in foods of plant origin such as cereals and legumes and in milk
  • The evening meal must be sober, consisting of raw vegetables, cereals and / or legumes.
  • Drink a herbal tea before bedtime, based on lavender, or linden, or passion flower. A good chamomile tea is also useful.
  • A tasty alternative to the classic chamomile is the decoction of apple peels (strictly organic). It is obtained by boiling the skins for 3 to 6 minutes: you can drink hot, but also cold or lukewarm, before going to sleep.

    The importance of lifestyle

    Alongside these simple tips, even lifestyle precautions can make a difference. "The first 'rule' – says Dr. Mengoni – is not to carry out demanding activities in the evening: therefore, avoid vigorous exercise or too intense and prolonged study. Especially if performed after dinner with the aid of electronic devices such as TV, mobile phone, tablet, computer with blue lights. Stop using these devices 3 hours before going to bed. Also try to have a comfortable temperature in the bedroom: if the temperature is too high or if there are light sources, in fact, you can struggle to fall asleep. Finally, a relaxing bath in the late evening can help you rest better ", concludes the expert.

    Category: Welfare
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