By Andrea Hargraves 
Data from Fiocruz showed that 72% of Brazilians suffer from sleep-related diseases, one of which is insomnia. Good sleep is very important for the body because it helps strengthen the immune system.
An expert reveals five habits that will help you sleep better – Photo: Unsplash/NDAccording to the Ministry of Health, sleep deprivation can be accompanied by symptoms such as fatigue, attention deficit, mood changes/irritability, daytime sleepiness, behavioral changes, loss of motivation and others.
In an interview with The Wall Street Journal, nutrition and lifestyle director and psychiatrist Uma Naidu revealed that certain nutrients and specific habits can be very beneficial for more restorative sleep. See how simple habits can make a big difference.
An expert reveals foods that can help provide deeper sleep – Image: Freepik/Disclosure/ND5 habits that help you sleep better:
- Eat foods rich in it Tryptophan: These foods help produce melatonin and serotonin, which improves sleep quality and brings a feeling of well-being. Amino acids found in foods such as turkey, chickpeas, milk, eggs, fatty fish, mushrooms, bananas and sour cherries contribute to the production of these hormones.
- Early dinner: Research has shown that digestion increases body temperature, which interferes with the cooling process that is part of the circadian rhythm. Therefore, eating dinner earlier is associated with better sleep quality.
- Consistency at meal times: It is important to adhere to meal times, as this helps the brain send signals to the body about when to be alert and when to rest.
- Avoid alcohol: Although it helps you sleep initially, alcohol harms its quality by inhibiting REM sleep, causing interruptions during sleep and reducing its duration.
- Bedtime snack: Eating a snack mixed with protein and carbohydrates, such as a glass of milk, at least an hour before bed, can be beneficial for getting a good night's sleep.
Drinking a glass of milk before bed helps improve sleep quality – Image: Pexels/ND*Important: This content does not replace professional assessments with doctors or other experts in the fields of health and well-being.