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According to experts at Cigna Healthcare, diet has a significant impact on sleep quality. Nutrients such as tryptophan, vitamin B6, magnesium, and omega-3 fatty acids have been shown to increase the production of neurotransmitters and hormones that promote relaxation. Rest is influenced by a delicate hormonal balance and the activity of the nervous system, factors that are closely related to diet.
Despite these findings, many people continue to struggle with sleep difficulties. A recent report states that 55% of Spaniards experience frequent interruptions during the night, which in turn increases the risk of sleep disorders, with insomnia being the most common. According to the Royal National Academy of Medicine, around 10% of the population may be suffering from chronic insomnia.
The repercussions of inadequate sleep not only affect daily well-being but also increase the likelihood of developing cardiovascular diseases, metabolic disorders, and emotional problems. This is because both neurotransmitters and hormones essential for the sleep cycle are sensitive to the availability of nutrients in the diet.
A crucial nutrient in this context is serotonin, which regulates mood and is a precursor to melatonin, the hormone that adjusts the circadian rhythm. For the body to produce these substances optimally, it is necessary to have the right nutrients, such as tryptophan, magnesium, vitamin B6, and omega-3 fatty acids.
Dr. Daniela Silva, an Internal Medicine specialist and E-Health Medical Manager at Cigna Healthcare Spain, emphasizes that, in addition to the mentioned nutrients, external factors such as light pollution, noise, and temperature can also influence the hormonal mechanisms related to sleep. She also highlights the importance of food quality and the timing of consumption.
Chrononutrition, which studies the impact of meal timing on health and sleep, has shown that proper meal planning can improve sleep quality. Dr. Silva recommends avoiding eating right before bedtime and opting for a diet rich in proteins, with low glycemic index foods and antioxidant-rich fruits.
Incorporating these essential nutrients into the daily diet is crucial for regulating sleep and facilitating restorative rest. Foods like lean meats, dairy, legumes, fruits, and fish are rich in these nutrients and can contribute to overall well-being and a healthy sleep pattern.
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via: MiMub in Spanish
