The ideal sleep duration, which varies depending on age, is 11 to 13 hours for preschoolers and children up to 6 years of age, 10 to 11 hours for primary school children, and 7-8 hours for adolescents. It has been determined that people whose sleep duration is less than 7 hours have a high risk of obesity. It has been determined that insufficient sleep time can lower the immune system and cause diseases more easily.
Carbohydrate and Sleep
It has been determined that there is an increase in deep sleep after a high-carbohydrate and low-fat meal. Deep sleep is the most important sleep phase, especially when growth hormone secretion increases. In addition, there is an increase in protein synthesis and a slowdown in metabolism during the deep sleep phase, and therefore it is possible to call the deep sleep phase the "construction period" for the body.
Protein and Sleep
Especially meat and fish. "Tryptophan", a protein building block found in foods such as cheese, legumes and nuts, is an amino acid that is the precursor of serotonin, which supports quality sleep. Tryptophan also supports increasing sleep duration by increasing the level of melatonin hormone.
Fats and Sleep
Omega-3 fatty acid supports the development of the nervous and nervous system, which helps in the transition to sleep and the maintenance of sleep. It helps to increase the effectiveness of communication materials. Although the best source of omega-3 is fish, foods such as spinach, broccoli, walnuts and eggs contain small amounts of omega-3 fatty acids and/or their derivatives.
Caffeine and Sleep
Caffeine It causes insomnia problems and also causes hyperactivity. Caffeine causes insomnia by reducing substances that enable communication between nerve cells in the brain and have sleep-enhancing properties. For this reason, it is necessary to prevent our children from consuming coffee.
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