هل النظام الغذائي يؤثر على النوم؟
هل النظام الغذائي يؤثر على النوم؟ تربط الدراسات قلة النوم بزيادة خطر الإصابة بضعف الجهاز المناعي وارتفاع ضغط الدم وأمراض القلب والأوعية الدموية واضطرابات المزاج والخرف والسمنة ومرض السكري من النوع 2.
ولكن هناك بعض الأمور التي ما إن التزم الفرد بمراعاتها قد تحسن من أنماط حياته على مستويات عدة، وكلها عوامل قد تجدها بسيطة وغير مؤثرة ولكنها تشكل فرقا إذا ما فكرت بهذه الطريقة.
محتويات المقالة
أسهل طريقة لتعديل النوم
- يزداد البحث في Google عن أي وقت مضى عن طبيعة النوم بشكل أفضل وما إذا كانت هناك طرق أسرع من غيرها، ويفشل حوالي 1 من كل 3 بالغين في الحصول على قسط كافٍ من النوم.
- ووفقًا لمراكز السيطرة على الأمراض والوقاية منها، فالنوم الجيد لا يمكن اعتباره مرادف يراد به الجمال وحسب؛ لأن النوم الجيد يزيد من جمال الوجه وجاذبيته، ولكن أكثر ما يثير القلق أن قلة النوم تزيد من خطر الإصابة ببعض الأمراض المزمنة.
- كما أن قلة النوم تؤثر على جوانب أخرى من الحياة، حيث وجد الباحثون أن الناس غير مدركة بعد للكيفية التي يؤدي بها تراكم عجز النوم إلى اضطرابات المزاج والطاقة الحيوية بما في ذلك التأثير على الأداء بشكل عام، ويتضمن النشاط والذاكرة العاملة والسرعة المعرفية والدقة.
ترتيب الغرفة يساعد على النوم
- يمكن أن تساعدك بعض التغييرات البسيطة في غرفة النوم على الاسترخاء بشكل أكبر من ناحية الألوان والديكور وبعض العوامل المحيطة الأخرى مثل درجة الحرارة، ومن الأفضل ضبط حرارة الغرفة بدرجة مائلة للبرودة.
- كما أن الالتزام بمواعيد النوم لا يعد من قبيل الرفاهية بل من واجبات اليوم الضرورية التي نتخلى عنها لصالح عادات أخرى، وأيا كانت هذه العادات فلا يمكن مقارنة أهميتها بالنوم، ولهذا ينصح بالذهاب إلى الفراش والاستيقاظ في نفس الوقت كل يوم لإعادة ضبط إيقاعات الساعة البيولوجية.
- وتوصي الأكاديمية الأمريكية لطب النوم وجمعية أبحاث النوم بالحاجة إلى 7 ساعات على الأقل كل ليلة بالنسبة للبالغين (18-60 عامًا).
روائح تساعد على النوم
- كما يمكنك استخدم الزيوت العطرية والتي تعطي تأثيرًا مهدئًا قد يبعث على الراحة ويخلصك من الإرهاق والتشتت، ولأن الشئ بالشئ يذكر، يمكنك القيام بتثبيت المروحة للتخلص من الضوضاء التي قد تجعلك تعاني النوم بشكل متقطع، أو بتثبيت تطبيق على جهازك يعمل على إصدار صوت ذو رتم متناغم.
- ويظهر الباحثون أن ضوء الهاتف يؤدي إلى تعطيل النوم، كما أن تفقد الهاتف قبل النوم يحفز الدماغ ويسبب الأرق مما يجعلك تواجه صعوبة كبيرة في النوم.
- ومن الأفضل تجنب تصفح الهاتف أو مطالعة التلفزيون في غرفة النوم – فالضوء الأزرق الصادر عن الشاشات يمكنه ببساطه خداع العقل عن طريق إيهامه بشكل مصطنع أنه النهار.
ما هي الأطعمة التي تساعد على النوم؟
- وجد باحثون في النوم أن تناول الأطعمة الغنية بالميلاتونين تساعد على النوم، وهو هرمون في الجسم يؤدي دورا مهما في عملية النوم، وقد يفاجئك معرفة أن الميلاتونين يمكن العثور عليه في مصادر متنوعة من الطعام من بينها الزنجبيل أيضًا.
- ويوجد الميلاتونين أيضًا في الأرز طويل الحبة والشعير والشوفان والفراولة والسلمون وبعض المكسرات.
- كما يمكن لأطعمة أخرى أن تساعد على الاسترخاء وتقليل الإجهاد والقلق، ويلاحظ خبراء من هارفارد أن الأحماض الدهنية أوميجا 3 والمغنيسيوم والأطعمة الغنية بالزنك تساعد الأشخاص على الاسترخاء والهدوء.
- وتعتبر الأسماك الدهنية، مثل السلمون والتونة، مصادر كبيرة للأوميغا 3، إلى جانب المكسرات والبذور والبقوليات والحبوب الكاملة والتي تعد مصادر جيدة أيضا للمغنيسيوم.
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