According to the work of some researchers at the Universities of Columbia and Berkeley, lack of sleep affects appetite. For good reason, individuals suffering from sleep disorders tend to eat in larger quantities.
A study evaluating the impact of lack of sleep on the brain showed that the regions of the cerebral cortex that assess satiety were disturbed, and that the tonsillar complex, which influences appetite, was on the contrary more reactive.
While the daily requirement for women is 1,800 to 2,200 calories, compared to 2,500 to 3,500 for men, people with sleep disorders have been shown to eat an average of 300 calories more per day than the norm. In fact, lack of sleep promotes the production of ghrelin, a hormone that is involved in stimulating appetite, and leads to a decrease in the level of leptin, which regulates fat and allows the transmission of the satiety signal.
In France, the average sleep time is estimated to be 6.45 hours per night, compared to the recommended 7 to 8 hours. While the best solution is to go to bed early, this is not always possible. In order to get the most sleep time and sleep like a baby, there are natural solutions that can help you fight minor sleep disorders.
Six foods on a platter that will help you sleep better:
- Fish
Fish is loaded with tryptophan, an amino acid that promotes sleep. Among the seafood products richest in tryptophan, we find in particular shrimp, tuna, cod or halibut.
2- Lemon balm and valerian
Arguably one of grandma’s oldest sleep remedies. A study published in the journal Phytotherapy Research has shown that 81% of people with minor sleep disorders get good results by regularly consuming these two herbs as an infusion. Note, however, that as part of another phytotherapy treatment, it is good to consult your doctor about the risks of interactions of certain plants.
3- Chamomile
Another very popular herbal tea, chamomile is known for its calming and tranquilizing properties and helps fight anxiety-related issues.
4- Bananas
Bananas are rich in potassium and magnesium, minerals that help relax muscles, and fight against night cramps, for example.
5- Spinach
These too packed with potassium and magnesium, like most leafy green vegetables such as kale or chard.
6- The cherries
Rich in melatonin, also called “sleep hormone”, which regulates circadian biological rhythms (daily cycle), we drink a glass of juice morning and evening to promote a better sleep cycle. A serving of cherry shortly before sleeping will also do the trick (to be consumed in season only).
