Como a alimentação contribui para uma boa noite de sono

Quem já passou noites em claro depois de comer algo muito pesado e gorduroso, já notou como a alimentação tem influência direta na qualidade do sono e, consequentemente, em outros aspectos do cotidiano. Estudos sugerem que pessoas com insônia têm uma tendência maior a se tornarem obesas, já que a falta de sono aumenta a produção de grelina, um hormônio que estimula o apetite. Além disso, a ingestão de alimentos ultraprocessados que afetam a quantidade de insulina no sangue e desencadeiam a produção de adrenalina, um neurotransmissor que deixa o cérebro mais ativo, resultando em noites mal dormidas.

Quais são os sinais comuns de quem sofre insônia?

Alguns sintomas recorrentes da privação e sono são:

– Dificuldade de concentração;

– Irritabilidade e alterações de humor;

– Problemas de memória e resoluções de conflito;

– Sonolência excessiva;

– Dores de cabeça e tontura;

– Dificuldades cognitivas.

Além disso, a falta de sono pode desencadear problemas metabólicos, diminuir o rendimento físico, causar o envelhecimento precoce da pele, prejudicar o sistema imunológico e, a longo prazo, contribuir para o desenvolvimento de diabetes, doenças cardiovasculares e gastrointestinais.

Como a alimentação pode contribuir para o sono?

A alimentação é responsável por fornecer vitaminas e minerais essenciais para a produção hormonal de neurotransmissores como a serotonina e a dopamina. O magnésio, potássio e as vitaminas do complexo B agem em conjunto com o triptofano, um aminoácido precursor da  serotonina, nesse processo de indução ao sono. Por isso, invista em uma alimentação leve e variada, especialmente durante o jantar. Consuma frutas, verduras e legumes com baixa densidade calórica e com alto teor nutritivo. Inclua na sua alimentação grãos integrais como a aveia, arroz e trigo e frutas como a banana, maracujá e kiwi. O grão-de-bico também pode ser um grande aliado do sono. Ele aumenta a sensação de saciedade e é rico em vitamina B6, que favorece a produção de serotonina.

Além de reduzir a quantidade de alimentos ultraprocessados, com alto teor de açúcares e gorduras em sua composição, também é importante evitar alimentos ricos em cafeína, um estimulante do sistema nervoso central. Não consuma café, chocolate e chá verde, por exemplo, próximo da hora de dormir. Outros ingredientes que podem contribuir para a qualidade do sono são aqueles que aceleram o metabolismo, como a pimenta e o gengibre.

Cuide da sua saúde e sentirá as diferenças em todos os aspectos do cotidiano, inclusive no sono. Mantenha uma rotina ativa e uma alimentação balanceada. Conte com a Chef&Nutri para tornar suas refeições mais práticas, saborosas e nutritivas.

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