Lack of sleep can affect memory and mood, in addition to slowing down cognitive processes. Thus, It is important to practice good habits that ensure us enough hours of sleep.
Sleep is a biological need that helps the body to recover energy, perform certain processes and function properly. Sleeping is as important as being awake and therefore we must take care of our sleep. Also known as the sleep hormone melatonin regulates circadian cycleswhich are those physical, mental and behavioral changes that occur in a 24-hour cycle. Melatonin production decreases as we get older.s and some people opt for supplementation at times in their lives when, for various reasons, they have difficulty falling asleep.
There are several factors that can inhibit or activate the production of this hormone, which is produced naturally in the pineal gland. “Among the factors that increase melatonin we find, first of all, the genetic causes, which depend on each person. On the other hand, andhe consumption of foods rich in tryptophan, such as nuts, oats or bananas, among others, can help produce more melatonin, as well as having good habits and avoiding stress”, explains Dr. Radili Mateo, a neurophysiologist at the Sleep Disorders Unit of HM Nou Delfos, in Barcelona.
The doctor recalls that stress activates the production of adrenaline and cortisol, “hormones that keep us hyperalert and make patients with anxiety sleep worse.”
Looking at the mobile before sleeping can interfere with the production of melatonin
But, for Mateo, the determining factor in the production of melatonin is, above all, exposure to blue light. “It is useless to incorporate good habits to produce melatonin if our exposure to blue light de screens is high, especially before going to bed. Many people don’t know it, but this exposure to screens causes the melatonin peak that we may have activated by consuming certain foods to retract,” says the expert.
The doctor recalls that exposure to sunlight during the early hours of the morning also helps regulate circadian cycles, and ensures that we should not be obsessed with sleeping at specific times, since the latest research shows that not all people need to sleep same.
“There is talk of short, long or normal sleepers. The
Short ones may need just 7 hours of sleep or less to perform properly, normal ones between 7 and 8 hours and long ones will need more than 8 hours”, continues Mateo.
As for diet, the doctor recommends eliminating stimulants such as caffeine or theine, especially late in the day. “They are substances that increase the state of hyperalertness, since they produce hormones that keep the brain awake and inhibit sleep.
The same happens with alcohol, which, although it induces sleep, also fragments it and gives rise to a very poor quality rest. Therefore, it is best to avoid it before going to sleep,” says Mateo.
Food provides the human body with a large amount of vitamins, proteins and other substances that react with our body and affect it in very different ways. Thus, a balanced diet that generates an increase in serotonin or melatonin levels, as well as not causing excitement or being indigestible, they will make sleeping habits stable, longer and better. These are some of the foods to combat insomnia and shallow sleep.
almondswalnuts or pistachios have large amounts of omega 3 and 6 fatty acids, known as “healthy fats”, in addition to the hormone melatonin and magnesium help improve sleep.
