A good night’s sleep is essential to be able to do this start the day with energy and enthusiasm. Those who have difficulty falling asleep, staying asleep, or have light or poor quality sleep, know how sleeping badly can influence many aspects of our lives, in certain specific cases preventing those who suffer from being able to live their lives. normal. In thes cases it is better to turn to specialists,but in Spain,according to the Spanish Society of Neurology,only 10% of cases are diagnosed,even though this type of disorder affects 22-30% of the population.
The most common thing is this these sleep problems are specificcaused by a specific situation that affects this aspect of life, so looking for small tips that can definitely help avoid them seems like a great first step. Find a way to fall asleep routine or small tipshow to include kiwi in our diet, recommended by cardiologist Aurelio Rojas.
Kiwi, the fruit that helps you fall asleep
Kiwi is one of the seasonal fruits of autumn.
We usually underline that kiwi is a fruit rich in vitamin C, which is a powerful antioxidant. Its high fiber content is also mentioned, which helps the correct functioning of the digestive system. However, every lover of this fruit, so easy to eat and so delicious, must know this how its consumption can help us fall asleep faster and rest better.
“The kiwi has demonstrated this in numerous studies “Those who consume it an hour before going to bed fall asleep 50% faster”explains cardiologist Aurelio Rojas on his TikTok account, which he uses to share his knowledge on cardiovascular health and well-being. He assures that this fruit can be a alternative for those peopel who do not want to resort to drugsas its effects on sleep are so positive that “it is indeed almost comparable to that of certain drugs”.
This is due to the amount of serotonin contained in this fruit. Some studies have shown that low levels of serotonin are associated with poorer sleep quality and greater difficulty falling asleep. Kiwi too contains vitamin C and carotenoidswhich according to the expert, in addition to helping you fall asleep, makes
“Eat one or two kiwis an hour before bed”the expert advises those who prefer a natural approach before choosing to take medications.
Tips for sleeping better
Sleeping well is essential to waking up rested.
In some cases it is It is essential to rely on professionalsespecially if sleep problems become chronic and prevent us from leading a normal life. In othre cases improvements can be noted change some habits and following some suggestions,such as keeping a regular schedule,always getting up and going to bed at the same time. Furthermore it is best not to stay in bed if you cannot sleep for more then 15 minutes, it is better to get up and go to another part of the house, to avoid associating bed with stressful situations.
Even the bedroom surroundings can make a difference, have a pleasant mattressthe room at the right temperature (better if cool), without lights or external noises, it is better to avoid electronic devices before going to sleep and hide watches, so as not to become obsessed with watching time pass. Also relax before going to sleep it can definitely help to drink something warm and without caffeine, take a hot bath, read a book, listen to music, meditate…
in certain specific cases it is indeed an excellent idea to limit activity as night approaches, limit naps and the consumption of certain substancessuch as alcohol, caffeine or tobacco, it is also advisable to avoid heavy meals before going to sleep and it is advisable to lead an active life, doing physical activity regularly, but leaving at least three hours to pass between the end of the exercise and the moment of sleep
References
Can’t sleep? Try these suggestions: MedlinePlus Medical Encyclopedia. (sf-c). https://medlineplus.gov/spanish/ency/patientinstructions/000853.htm
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What are some other foods that can definitely help improve sleep quality?
interviewer: Welcome too Time.news! Today, we have with us renowned cardiologist Dr.Aurelio Rojas, who has made waves on social media for his insightful tips on health and well-being.Dr. Rojas, thank you for joining us.
Dr. Rojas: Thank you for having me! It’s a pleasure to be here.
Interviewer: Let’s dive right in. We frequently enough hear that a good night’s sleep is crucial for our overall well-being. Why do you think so many people struggle with sleep, despite its importance?
Dr. Rojas: That’s a great question. Many factors can contribute to sleep issues, including stress, anxiety, poor sleep hygiene, and lifestyle choices. in Spain alone, about 22-30% of the population experiences sleep disorders, yet only 10% are diagnosed. Frequently enough, people don’t realize that what they’re experiencing is a medical issue.
Interviewer: That’s quite alarming! You mentioned small tips we can use to improve our sleep quality. One intriguing tip you share is about kiwis. What makes kiwis effective for promoting better sleep?
Dr. Rojas: Yes, the kiwi is remarkable! It’s rich in serotonin, which plays a key role in regulating sleep. Studies have shown that people who eat kiwi an hour before bedtime fall asleep 50% faster. I think it’s an excellent natural option for those looking to avoid medication.
Interviewer: That’s engaging! How does something as simple as eating a fruit help someone fall asleep faster?
Dr. Rojas: It’s really about the components of the kiwi. By increasing serotonin levels in the body, it aids in the production of melatonin, the hormone responsible for regulating sleep cycles. So,a kiwi before bed not only promotes relaxation but also helps synchronize yoru internal clock.
Interviewer: Many people love kiwi for its taste and health benefits.Could you share some easy ideas on how to incorporate kiwi into a nightly routine?
Dr. Rojas: Certainly! You could add sliced kiwi to yogurt or oatmeal,blend it into a smoothie,or even enjoy it as a standalone snack.The idea is to make it a part of your winding-down ritual before sleep.
Interviewer: That sounds delicious and healthy! For those who might be skeptical about the effectiveness of food in combating sleep issues, what would you say?
Dr. rojas: I understand the skepticism, but often, simple lifestyle changes can yield remarkable results. Incorporating foods that foster better sleep is a step in the right direction.Just as diet influences our cardiovascular health, it can substantially affect our sleep.
Interviewer: Absolutely, it makes perfect sense! As sleep issues are prevalent, what other strategies do you recommend alongside diet to help improve sleep?
Dr. Rojas: Establishing a sleep routine is vital. This includes going to bed and waking up at the same time every day, creating a relaxing bedtime habitat, and minimizing screen time before bed. Mindfulness practices like meditation or gentle stretches can also be beneficial.
Interviewer: Those are very practical tips! As we wrap up, what is one key takeaway you want our readers to remember about sleep and nutrition?
Dr. Rojas: I would encourage everyone to pay attention to their sleep patterns and not underestimate the power of nutrition. Simple changes, like adding a nutritious fruit like kiwi to your evening routine, could make a significant difference in how well you sleep.
Interviewer: thank you, Dr.Rojas, for your valuable insights! It’s clear that both nutrition and lifestyle play a crucial role in our sleep quality.
Dr. Rojas: Thank you for the opportunity to share! Remember, investing in sleep is investing in your health.
Interviewer: Indeed! We hope our readers feel inspired to take action toward better sleep. Thank you for joining us today!