The average person spends about a third of their life sleeping. That’s some time. Not everyone is satisfied with the quality of their sleep. Can we positively influence this ourselves through exercise and nutrition? Refrigerator trainer, Sabine Leigten, is looking into this question.
The importance of sleep
More than 60 percent of Dutch people are dissatisfied with the quality of their sleep, according to research by the Brain Foundation. This not only causes daytime fatigue, but also has a negative effect on the immune system. After all, a good night’s sleep is essential to maintaining a normal immune system, says sleep expert Els van der Helm in an article previously published on MAX Today.
moving helps
Does the quality of your sleep also leave something to be desired? Not only can you get a good night’s sleep, but you can influence it. That way, moving around can help, according to De FridgeCoach. “Moving activates all kinds of processes. One of these processes is the production of the hormones endorphins and serotonin. These hormones ensure you feel happy, cheerful and satisfied. These substances are released during and after exercise.” Serotonin specifically affects sleep quality. “If there is too little of this hormone circulating in the body, there is a possibility that there will be some squeaks and cracks here and there. Lack of sleep can also be a consequence of this.”
According to De FridgeCoach, serotonin is linked to melatonin, the sleep hormone. “Melatonin is the hormone that makes us feel sleepy and ensures you spend the night resting. Serotonin is the “precursor” to melatonin. Since more serotonin is released after exercise, there is also more of the hormone that activates melatonin, which improves sleep.”
The body mainly produces melatonin in the evening, so doing some exercise in the evening is best in this case. According to the refrigerator coach, it is helpful not to exercise right before bed. “Going to work intensely for an hour before going to bed can make it difficult for you to fall asleep. This is not the case for everyone, but the vast majority of people prefer to exercise or exercise early in the evening, so that there are few hours between going to bed.”
Read also: Why not sleep well for your health? Refrigerator coach explains
good food
Not only does exercise help induce a good night’s sleep. The right diet also contributes to this. According to De FridgeCoach, most of the hormone serotonin, which stimulates production of the sleep hormone melatonin, is made in the intestines. “If the intestines are not functioning optimally, nutrients and hormone production will not be well absorbed.” Not only are you positively stimulating your gut by eating well, but it helps. FridgeCoach tips which foods are good choices. Eat at least 300 grams of vegetables each day, for example. Also 1 to 2 pieces of fruit per day, preferably different types. The intestines also benefit greatly from foods rich in fiber, such as whole grains, legumes, vegetables, fruits, bran, almonds, brown rice, and potatoes. Fermented foods are also a welcome guest through the gut. Examples include kefir, tempeh, kombucha, kimchi, sauerkraut, and pickles.”
In addition, there are also products that naturally contain a little melatonin. Which one are they? “Banana, goji berries, pineapple, cherries, walnuts, brown rice, and ginger are very popular.”
microbiome
An additional benefit – and this has nothing to do with sleep – is that good gut bacteria promote overall health. After all, a large part of the human immune system resides in the large intestine, writes the Maag Lever Darm Foundation on its own site. This is because microbiome located here. Microbiome is the collective name for all microorganisms, such as viruses and bacteria, that are in and within the body. The microbiome helps protect the body from unwanted invaders, among other things.
(Source: Nutrition Center, The Fridge Coach, Brain Foundation, Gut & Liver Foundation)
