Evening Food: preparing for a good sleep

Sleep, a matter of hormones

Throughout the day, our body is clocked by the production of hormones and neurotransmitters. Melatonin, serotonin and dopamine neurotransmitters sometimes favor a certain cardiac excitation or increase in concentration and sometimes even preparing to relax, sleep. True regulators of biological rhythms, these chemicals are secreted from the time of day. Thus, production of the hormone melatonin which induces sleep is triggered at dusk.

Noting the decrease in daylight, the brain releases melatonin to prepare the body at rest. Knowing, however, that the nutrients provided by food are also involved in the production of neurotransmitters, knowing those promoting the release of melatonin and focus for the evening meal will enjoy a good night's sleep. It should also be aware that it is from the body makes serotonin melatonin.

Nutrients to promote good sleep

The essential amino acid, tryptophan, in combination with vitamin B6 and magnesium is responsible for the development of serotonin. Foods containing enough will be favored in the evenings, such as eggs, milk, lettuce and turkey, but can just as easily be incorporated into other meals of the day. Indeed, beyond its function sedative, melatonin is primarily a regulator of biological rhythms. In the evening feeding, what is important is to avoid foods or stimulants that increase alertness such as red meat, which contains tyrosine.

The last coffee or tea of ​​the day will be taken preferably before 16 hours, avoid alcohol and limit protein. The low glycemic carbohydrates take place in the biggest base, which among other whole grains, legumes and fruits, bananas for example. The slight increase in insulin levels will have a calming effect and slows the body functions. Slow digestion, so it prepares for sleep