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#Dietary techniques leading to good sleep: seven things you can do today.



Subtitle: 'An in-depth look at how to eat for better sleep quality'



Introduction.


Hello ! Welcome to the health blog, everyone. Today, I would like to talk about the relationship between sleep and diet, which is an essential part of our lives. We all know how important a good night's sleep is for our health. However, you may not know as much about how your daily diet affects the quality of your sleep. A balanced diet is directly linked not only to energy, but also to a good night's sleep. In particular, nutrients such as tryptophan, magnesium and melatonin are key. Let's look together at what specific foods can help us sleep.

MG GROUP JAPAN~A few words


Good morning and good evening, MG GROUP JAPAN. Good afternoon and good evening, MG GROUP JAPAN. We offer a balanced lifestyle so that all people, young and old, can enjoy good health and longevity. In this blog, we will provide you with information to raise your health awareness and practical tips to help you live better every day. Let's aim for a healthy everyday life together!



1.Foods high in tryptophan.


Tryptophan is a known precursor to the sleep hormone melatonin. Consuming foods high in this nutrient can help you relax and promote good sleep. Specifically, turkey, dairy products and nuts are excellent sources of tryptophan. Including these foods in your dinner will support natural sleep. Tryptophan is also converted into serotonin in the body, which contributes to mood stability. Incorporate a little into your daily diet for a restful night's sleep.


2.Importance of magnesium.


Magnesium is a mineral that plays an important role in muscle relaxation and nerve calming. Deficiency can lead to stress and poor sleep quality. Foods rich in magnesium include green vegetables, nuts and seeds. In particular, spinach and almonds are excellent, readily available options. Magnesium also aids energy production in the body, making it less prone to fatigue. Make a conscious effort to include it in your daily diet for stress-free sleep.


3.. Foods containing melatonin.

参照: 武田薬品、 https://www.tainaidokei.jp/mechanism/3_3.html


Melatonin is a hormone that regulates the body's internal clock and induces sleep. Cherry, tomatoes and oats are among the foods that provide a direct source of this hormone.


Cherries are particularly noteworthy as a natural source of melatonin and are particularly effective when taken before bedtime. Tomatoes can also be easily consumed in salads and soups. Including these foods in your daily diet will naturally lull you to sleep and help you feel refreshed in the morning.


4. Foods suitable as evening meals


Night time meals Although it is probably best not to eat before bedtime if possible, there are times when you really want a night time meal. This section describes such cases. 


Let's talk about foods suitable as a night time meal. It is important to eat light, easily digestible foods before bedtime. Bananas contain tryptophan and magnesium, which help you fall asleep naturally. Yoghurt is also easy to digest and the calcium helps to calm the nerves.


Herbal teas (especially chamomile tea) have a relaxing effect and promote calm sleep. On the other hand, beverages containing caffeine and spicy or fatty foods should be avoided. These can interfere with digestion and irritate the body. Support a good night's sleep by choosing the right evening meal.


5.Meal timing and sleep


The timing of meals also has a significant impact on the quality of sleep. The ideal dinner time is three hours before bedtime. This ensures that digestion is almost complete and reduces the strain on the gastrointestinal tract. Avoiding a heavy meal also means that the body's energy is not spent on digestion, allowing you to relax and fall asleep.


Conversely, eating large amounts of food late in the day can interfere with a good night's sleep, as it takes longer to digest and the stomach continues to work during sleep. By being aware of the timing of your meals, your body and mind will be at ease and you will get better sleep


6.Relationship between daily eating rhythm and sleep


The daily eating rhythm is also closely related to sleep. Eating a regular, balanced diet helps regulate the body's internal clock and leads to natural sleep. Breakfast plays an important role in waking up the body and compensating for the energy expenditure during the night.


Lunch and dinner should also be in the right quantity and nutritional balance to stabilise energy levels throughout the day and prepare the body for deep sleep at night. Eating early or skipping meals can cause rapid fluctuations in blood glucose levels and disrupt the body's internal rhythm. A regular eating rhythm leads to a healthy lifestyle and good sleep.


7.Food habits to avoid.


Finally, we discuss eating habits that may impair sleep quality. Excessive consumption of caffeine and alcohol is a major factor in disturbing sleep. Caffeine has a stimulant effect and can make it harder to fall asleep if consumed before bedtime.


Alcohol, while temporarily making you sleepy, can wake you up in the middle of the night and prevent deep sleep. Excessive sugar intake can also cause blood sugar levels to fluctuate wildly, reducing the quality of sleep. By reviewing these habits and adopting a healthier diet, you will naturally get better sleep.


Conclusion.


How was your experience? In this article, we discussed diet for better sleep quality. A good balance of foods containing tryptophan, magnesium and melatonin can support restful sleep. Also important are choosing the right evening meal, timing of meals, the daily eating rhythm and eating habits to avoid. Keep these in mind and review your daily diet. In the next issue, we will delve deeper into the relationship between specific nutrients and sleep, so stay tuned. So, we wish you all good health and a good night's sleep, and we'll see you soon!

The following are well-known experts conducting research on the relationship between sleep and diet. They include national and international researchers.


Domestic experts

Shigenobu Shibata, PhD

Affiliation: School of Education, Waseda University

Expertise: Biological mechanisms of sleep-wake rhythms, relationship between meal timing and body clock.

Reference paper: "Chronotype modulates the effects of physical exercise on sleep in older adults" (Biological Rhythm Research, 2020)

Dr Hiromi Uchimura

Affiliation: Department of Psychiatry, Kurume University School of Medicine

Expertise: Psychiatry, Sleep medicine, Relationship between diet and sleep disorders

Reference paper: "The influence of dietary habits on sleep quality in university students" (Psychiatry and Clinical Neurosciences, 2015)

International experts.

Marie-Pierre St-Onge, PhD

Affiliation: Columbia University School of Medicine

Expertise: relationship between nutrition and sleep, interactions between diet and sleep

References: 'Sleep and meal timing influence food intake and its hormonal regulation in healthy adults with overweight/obesity' (European Journal of Clinical Nutrition, 2017)

References.

"Chronotype modulates the effects of physical exercise on sleep in older adults" (Biological Rhythm Research, 2020).

"Theinfluence of dietary habits on sleep quality in university students" (Psychiatry and Clinical Neurosciences, 2015)


"Sleep and meal timing influence food intake and its hormonal regulation in healthy adults with overweight/obesity" (European Journal of Clinical Nutrition, 2017)




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