Бессонница и препараты для борьбы с ней, сильные и не сильные. Делимся советом и опытом.

[Д.С.]

3 Remarkable Foods That Help You Sleep Easily

Еда, которая помогает спать.

1. Киви. На ночь 2 штуки.

Kiwi’s have been shown in many studies drastically to improve sleep, both the onset, and the quality of sleep.

More specifically this is one of the foods that will help you sleep through the night.

Here’s what the research showed:

Males who supplemented with two kiwis a night for four weeks both (1.)
Decreased Sleep Onset Latency (the time it takes you to fall asleep) by 42.4%, 28.6%, and 35.4%
Total Sleep Time and Efficiency Were Improved By 13.4% and 5.41% respectively.

2. Костный бульон, желатин, коллаген. Пить/есть непосредственно перед сном.

What you probably see is an ingredient called glycine.

Glycine is also the reason that eating bone broth is so beneficial to helping you fall asleep.

When we talked about muscle meats, we saw they are made up mainly of stressing amino acids, while on the other hand gelatin and collagen contain an excess amount of the amino acid glycine.

Also known as non-essential inhibitory amino acid, glycine calms the body.

Consequently, when our glycine to cysteine levels are out of whack we end up becoming a bit more stressed, but this can be solved by having a bit of bone broth or adding collagen and gelatin to muscle meats.

Now what makes this one of the most remarkable foods for sleep is that it not only balances amino acid levels but improves sleep quality.

Actually, in studies, it is shown to work as well as hypnotic drugs like benzodiazepine (3.)

Yeah, that well.

*Eat collagen or gelatin close to bedtime OR supplement with a cup of bone broth .

3. Мед. 2 столовых ложки перед сном.

Increasing the ability to sleep and stay asleep throughout the night.

What happens (processes coined by honey revolution) is that when ingesting honey at night (or any carbs) your body becomes very de-stressed, although with honey there is added benefit.

The honey raises your insulin slightly, improving liver glycogen storage, from the fructose and glucose honey contains.

It also provides you with the necessary raw material to make sure that your pineal gland is producing an adequate amount of melatonin for your to bust through any insomnia.

This glycogen storage that takes place ensures that your stress response is mitigated.

And the ratio of a 1:1 (or close) mixture of fructose to glucose in honey is optimal for storage of glycogen in the liver, ensuring that your brain doesn’t feel a shortage, activating the stress response and waking you up in the middle of the night.


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В комментариях автора спрашивают - но углеводы на ночь - это же неправильно.

На что он отвечает - простые (!) углеводы, и в основном фруктоза обеспечивают на ночь расслабленное состояние.

Hey David can I ask what research you have to show that? I am open to changing my viewpoint but of the majority of studies I have seen, it is evident that eating simple sugars, mainly fructose, before bed will help regulate blood sugar, keep glycogen levels higher, and ensure that you remain in a relaxed state during sleep.