Ukrainian doctors called the list of products that can be consumed at night Food that is consumed at night directly affects the quality of sleep.

The Ministry of Health of Ukraine has compiled a list of products that improve sleep.

“According to statistics, more than 10% of the population of developed countries suffer from insomnia, and every second adult has one or more symptoms of a sleep disorder,” the Ministry of Health notes..

Sleep deprivation can affect: Mood; mental activity; motility; memory; immune system; increased stress levels; obesity.

In addition, during sleep, the process of regeneration of body cells occurs, in case of lack of sleep, the body cannot recover, and this can cause an inflammatory reaction.. Chronic sleep deprivation increases the risk of heart and vascular disease, diabetes and arthritis. President of the Association of Dietitians of Ukraine Oleg Shvets advises to have dinner 2-3 hours before bedtime.

Foods high in fiber and low in saturated fats and simple carbohydrates promote deeper recovery.

Some foods affect the level of serotonin, a hormone that, along with vitamin B6, B12 and folic acid, supports healthy sleep..

In particular, complex carbohydrates, which include whole grain bread, durum pasta, crackers, and brown rice. Avoid: Plain Bread; pasta; bakery; sweets. These foods usually lower serotonin levels and do not promote sleep..

It is also recommended to eat fish and poultry.. Low-fat cheese, chicken, turkey, and fish are rich in the amino acid tryptophan, which increases serotonin levels. You can also add egg whites, soybeans and pumpkin seeds.

Do not eat fatty hard cheeses or fried fish at night. Because of their fat content, they take longer to digest and may keep you awake..

Healthy fats can improve sleep quality. Nuts such as walnuts, almonds, cashews and pistachios.

At the same time, you should avoid foods high in saturated fats and trans fats - french fries, chips, snacks..

You should also pay attention to products with magnesium.. At night, you can eat leafy greens, spinach, seeds, avocados, black beans. Fresh herbs are soothing. For example, sage and basil contain natural sedatives..

Warm milk or herbal tea is a good sedative before bed.. But you should not drink green, black tea or coffee, as well as energy drinks due to the high caffeine content.. Recommend tonicites of red or black pepper, which have a stimulating effect.

As you know, the ideal amount of sleep is 7 to 9 hours for adults.. Televisions, computers and other gadgets also steal our sleep.. The influence of artificial light also affects the quality and duration of sleep..

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