Sleep well and enjoy excellence sleep is necessary to get better brain function, longevity and renew for our daily routine. However, many people have problem falling asleep and spend long hours tossing and turning in bed until you get to sleep, causing it to remain in a state of light sleep and REM do not arrive at the deep rest that our body and brain need to work correctly. The stress, the hectic pace of life, labor burdens and personal problems, are some of those responsible for costing us plenty of rest and sleep every half-an-hour we need to adults- 8 people problem not put a solution it can lead to serious health problems .
In addition to bed early, live some kind of sport every day, taking a warm bath, or doing relaxation exercises, change our eating patterns can help us sleep and fall asleep quickly. Enjoy quality sleep is essential to improve brain function, longevity and renew our performance At least that defends Dave Asprey , author of Diet Bulletproof Bulletproof Diet or who poses on Huffington foods for sleeping that can help you rest better and fall into the arms of Morpheus in minutes. Eat healthy and sleep soundly.
Healthy fats or MCTs
Healthy fats are a fuel for the mind and body. Known as MCTs (medium chain triglycerides) help improve metabolism because they become ketones, which act as fuel for the brain, so it might even help burn body fat while we sleep. The animal fats the coconut oil or palm oil are good sources of MCTs. Our bodies are assumed as sources of energy instead of storing them as fat, so they also help satiate your appetite. However, there is more in addition to not get fat, its consumption is associated with better sleep and sleep quality
Fish rich in omega-3 fatty acid
The omega-3 fatty acid has numerous benefits for our health, such as improving our mood reducing the symptoms of anxiety or depression. As Asprey, helps explain the secretion of serotonin, a neurotransmitter that promotes feelings of well being and reduces stress hormones that can interfere with sleep. The omega-3 fats found in fish like salmon, trout and tuna, as well as other foods like nuts, spinach, or cauliflower. We recommend eating a portion of any of these fish at dinner or something krill oil before bedtime.
Protein, Hydrolyzed Collagen but
Our bodies use protein for muscle mend to strengthen our immune system. Both activities occur during sleep when we reach the REM phase, so it is important to rest well at night “if you want to make sure your body has all the raw materials it needs,” says the author of the diet that promises you will lose half kilo a day.
The problem is that most proteins are difficult to digest so it is recommended not ingest before bed because the bloating does that cost us more sleep. Asprey recommended to opt for protein powders take 1 to 2 tablespoons of hydrolyzed collagen peptides grass before bedtime. “By being hydrolyzed are easier to digest so it does not cause the problems listed above,” he says.
Raw honey before bedtime
The classic glass of warm milk with honey is based. The brain uses a lot of energy through sleep and it comes from the sugar that is stored in the liver called hepatic glycogen. The brain uses a lot of energy during sleep and it comes from the sugar that is stored in the liver called hepatic glycogen so, have a little additional sugar before bed may help brain function work better overnight. As Asprey explains, take a small amount of honey before bed will raise blood glucose during the night, which will lead to faster deeper sleep.
Avoid coffee before bed
Although coffee is one of the most exciting to improve our productivity and concentration during the day, after a long day of activities, it is significant to let our mind to rest and under what hours the coffee does not help.