Comer para dormir: Qué comer y cuándo hacerlo para descansar cada noche y mejorar su salud

by Karman Meyer, María Eugenia Santa Coloma (Translator)

Todos nos hemos sentido somnolientos tras una comida copiosa y nos hemos relajado con una taza de leche caliente antes de ir a la cama, pero nos sorprenderíamos al descubrir cómo llega a afectar la comida a la calidad de nuestro sueño nocturno, y con ello a nuestra salud. Es sabido que lo más sencillo que podemos hacer para mejorar la salud es conseguir dormir mejor cada noche. Tanto si experimentamos insomnio ocasional como crónico, esta guía práctica nos será de gran ayuda para solucionar el problema de forma natural y sin contraindicaciones. Conoceremos los alimentos más convenientes y cómo incorporarlos a la dieta para conciliar el sueño más rápidamente y despertarnos renovados cada mañana, gracias a una solución natural.

Genres: Health, Nonfiction, Food

278 pages, Kindle Edition

Published November 3, 2019

Reviews

[Martha · Rating 5 out of 5]

I've needed this book for years. Most of it have gleaned from other sources, but this put it concisely in one volume with lists and recipes. Hope I will use the information and advice to fine some restful nights. Reviews sleep science, health, problems and solution. Helpful with incite and options.

[Nancy · Rating 4 out of 5]

I skimmed this book (so not counting it toward my reading goal.)

Great concise information on sleep.

A list of foods that could be helpful to sleep - think healthy foods. Suggestions for what works well for an evening snack and what doesn’t. Some recipes.

[Dan · Rating 5 out of 5]

This Book provides a concise overview of the science behind sleep. It then provides an assessment of the sleep and health benefits of fifty different foods. How and when to enjoy them and their nutritional facts. It also suggests which foods are best for evening snacks that help rather than inhibit a restful night of sleep, I’ve been needing this list for a long time. I always knew this was probably the one element that I couldn’t seem to do anything about and had been suffering from for the longest time. I'm trying the cherry juice before bed in the evening and it seems to have the biggest impact on improving my sleep.

[Carol Hu · Rating 4 out of 5]

Tryptophan helps with falling asleep, and it takes at least one week before it starts to work.

Tryptophan converts to Serotonin, Serotonin converts to Melatonin

If you want to drink alcohol, drink it 3-4 hrs before bed. For each alcoholic drink, drink 2 glasses of water to counteract the effects and improve your sleeping restfulness.

High fat food stimulates stomach acid production and loosens the esophageal sphincter. So you are more prone to heartburn after a high fat meal. Walking after a high fat meal can help digestion.

Spicy or Acidic food can trigger acid reflux. Ginger tea or chamomile tea helps to ease digestive issues.

Best foods for sleep (only noted keto friendly ones)
Almond
Avocado
Cauliflower
Celery
Chamomile: chamomile tea one hr before bed
Cheese
Chickpeas: rich in Tryptophan, not keto friendly
Cottage cheese
Cucumber: contains melatonin
Edamame
Eggs: contains tryptophan
Flaxseed: contains tryptophan
Halibut: contains tryptophan
Peppermint tea: but it makes GERD worse
Pumpkin seeds
Salmon
Sardines: Tryptophan, VB6
Spinach
Strawberries
Sunflower seeds: VB6
Sweet potato: VB6
Tart Cherries: Melatonin
Tofu
Tomatoes: Melatonin
Top Sirloin steak: VB6
Tuna: VB6
Turkey: Tryptophan, VB6
Valerian Root tea
Walnuts
Watermelon
Yogurt
Zucchini

[Sara Platero · Rating 3 out of 5]

Aunque considero que, en general, es una buena guía para favorecer el descanso hay algunos apartados que creo que podrían mejorar su organización para facilitar la lectura al lector como, por ejemplo, en el capítulo 3 cuando se mencionan los "Alimentos que favorecen un buen descanso" éstos aparecen sin un orden claro (alfabético, por especie -fruta, verdura, té- etc.) lo que dificulta al lector la asociación de dichos alimentos y, por tanto, la memorización de los mismos o la futura consulta en caso de duda o ampliación de información.

Las recetas que aporta también tiene su área de mejora ya que incluyen bastantes alimentos congelados, tampoco aparecen en un orden claro (desayuno, aperitivo, comida, etc.) que ayude al lector a entender en qué franja horaria es mejor el consumo de dichos alimentos y, algunas de ellas son bastante extrañas y/o confusas (como el "tazón de batido de coco" que incluye calabacín congelado (?)).

Dicho esto, creo que es una buena guía introductoria para aquellas personas que tienen dificultades para dormir y/o quieren mejorar su calidad de sueño. Aunque sus recomendaciones generales sean muy básicas y las podamos encontrar en cualquier otra guía de la misma temática.

[Richelle · Rating 4 out of 5]

I would give this an almost 4 star rating. I wanted a bit more about when to eat certain foods...they provided some info of night time snacks, and some info about giving 3-4 hours before bed when ingesting high protein meals, however some better guidelines along with the good foods would have made this even better in my opinion.

[Ann · Rating 4 out of 5]

Good information, lists of foods and nutrition plus benefits and recipes.

[Brook Packard · Rating 5 out of 5]

A solid addition to every family’s health and wellness library. Karmas Meyer uses her nutrition expertise to consolidate all the information about food and their relationship to sleep in one place.

[Tara · Rating 3 out of 5]

I felt the other cookbook was more updated, but I like the format of breaking down each food and explaining why it benefits sleep in detail. I am loving this diet and noticing results!!

[Laura · Rating 4 out of 5]

Quick and informative. Includes some recipes I will likely refer back to :)