Insomnia is a disorder much more common than you think. The main problem is the inability to fall asleep or, in some cases, not be able to make a sleep longer and without interruptions. Sleep aid with a healthy diet you can: professor Piero Barbanti, primary neurologist at the San Raffaele Institute in Rome, will reveals how and gives you other tips on good habits to adopt.
Insomnia: how it impacts on our physical
We all sleep a little less sometimes. But when you talk about insomnia itself? “Only when the subject sleeps little the night, while adopting the rules of hygiene of life requests, and in the course of the day, suffers from the lack of sleep,” says Barbanti. The causes are varied: ranging from the stress (the excess of activation of the nervous in the course of the day does not allow you to arrive at sleep) to psychiatric disorders, such as anxiety and depression, respiratory disorders such as sleep apnoea, disorder of the legs, without rest.
foods that ruin your sleep
“It is a disorder that is not uncommon, characterized by an itch to the feet and legs in bed, which disappears only by moving them constantly,” continues Barbanti. And also medicines, such as diuretics, can be a cause of insomnia.
The foods that promote sleep
How to fight the insomnia at the table? Among the nutrients are magnesium, which reduces the excess of nervous excitability, and the tryptophan, amino acid necessary for serotonin synthesis, is considered the hormone of well-being. Says Barbanti that “recent studies conducted in Japan demonstrate how foods with high glycemic index, like rice (white or wholemeal), is conducive to sleep, presumably through the increase in the levels of serotonin“.
Other foods anti-insomnia are the chard and the spinach, sesame seeds and pumpkin, nuts, and sardines. To avoid, instead, foods such as tea, coffee, chocolate, alcoholic drinks and fatty cheeses.
foods that fight insomnia
Insomnia, episodic and chronic: the consequences
In some cases, insomnia is episodic, in others chronic. What are the effects on our body? “Chronic insomnia can have many consequences: depression, cognitive disorders, hypertension, obesity, and even diabetes. To diagnose it, primarily serves a medical examination careful,” advises Barbanti. In selected cases, it may be necessary to resort to the polysomnography to monitor sleep patterns and ascertain the causes.
How to manage insomnia
In addition to the power supply, what are the right advice for patients who suffer from it? Dr. Barbieri suggests to “keep a journal to write down all of the habits, and, first thing, try to change the style of life. The bedroom, for example, must be addressed only to the rest (prohibited absolutely the television in the room and the use of tablets). In addition, the temperature in the room must always be to some degree less than that of the rest of the house, and there must be a excessive light. A good tip is to take a bath for 20 minutes at 40 degrees, before going to sleep: have an effect on the parasympathetic nervous system, which facilitates sleep.
It may happen that, while changing life-style, not the bait. In these cases, when it is necessary to resort to drugs? A defense that may prove to be helpful is melatonin, known now by all. Also acid valerianico (active ingredient of valerian) may have some favorable effect. In cases that are not resolved with these principals you should talk with your doctor, as there are several classes of drugs which are useful, including the so-called “drug Z”.
Do you want to lose weight? Do not think of dieting
If you want to lose weight really, don’t think of dieting, is the first step to take to lose weight with success! Why don’t you try to approach it in a positive way to diet with this idea? …
In want of food? How to learn to resist
The way in which we think about food can affect the success of our diet. Lose weight and then resume weight. Start a diet and then leave the half. Are you attentive to what you eat, yet you…
Intestinal Virus: the advice of the nutritionist to get better
When we talk about intestinal virus or intestinal flu, you should more properly call it by the medical term of viral gastroenteritis. It is a gastroenteritis that is not…
Warts: what they are and how you can prevent them
What are warts and what are the correct ways of acting to prevent them?Swimming
practiced on a regular basis is ideal to keep you in good health and in the summer it is also nice to dive in the pool! But p…
Breast cancer: risk factors, prevention and therapies
Among the cancers most frequently encountered in women, breast cancer has a dismal record. In Italy, 1 woman in 8 will get breast cancer during their lifetime. Not all know what it is….
Thyroid function, disorders, tests, and prevention at the table
The thyroid is a gland from the important functions for health. Discover how to protect it, even at the table! It is a gland located in the front part of the neck, and is formed by two…