HOW DOES PROTEIN INTAKE AFFECT SLEEP?

By Elena Mouratidou, Well-being Mentor and NLP Master Coach

Sleep is an essential pillar of our health and well-being. However, we often neglect it in our daily lives, which negatively affects our performance, the state of our mental and physical health, as well as our general mood. So let’s explore the importance of sleep!

Good sleep helps us in many aspects of our lives.

RENEWAL & REJUVENATION: During sleep, our body rejuvenates. Our brain processes all the experiences and information of the day, and sorts them accordingly, so that we can rest, while our cells rebuild.

IMMUNITY: Good sleep is linked to strengthening the immune system, thus helping to fight viruses and prevent various diseases.

MENTAL HEALTH: Quality sleep helps reduce stress and anxiety, improving our mental health and boosting our general well-being, mood, clarity and positive thinking.

MEMORY & LEARNING: Sleep is linked to enhancing memory and learning. During sleep, the brain processes information, enhancing our ability to learn new things. That is, it creates the space for new knowledge and skills.

MOOD: People who get enough sleep tend to have a better mood and cope better with anxiety and depression. A good night’s sleep can help maintain our mental balance.

PERFORMANCE & ATTENTION: People who rest during their sleep are able to be more focused and more efficient during the day. A restful sleep enhances our ability to solve problems and adapt to new situations.

ATHLETIC PERFORMANCE: Good sleep is important for muscle recovery and growth, which can improve athletic performance and recovery time after any form of exercise.

CARDIOVASCULAR HEALTH: Research has shown that good sleep is associated with lower levels of blood pressure and a lower risk of cardiovascular disease.

HOW CAN WE IMPROVE THE QUALITY OF OUR SLEEP?

DIET RICH IN PROTEIN: According to a recent study, higher protein concentrations in the body can boost the release of the CCHa1 peptide, which suppresses “sensory arousal”, promoting deeper sleep with fewer disturbances. Plus, protein is effectively digested and absorbed during sleep, thereby increasing plasma amino acid availability and stimulating muscle protein synthesis.

REDUCED USE OF ELECTRONIC DEVICES: Exposure to blue radiation from electronic devices, such as mobile phones and computers, can negatively affect the quality of our sleep. Limit the use of these devices to at least an hour before bedtime. Prefer reading a book or a conversation with a loved one.

CONSISTENT SLEEP ROUTINE: A bedtime routine, such as reading a book, or listening to soothing music, or using a relaxing body mist, helps the brain prepare for sleep.

PLEASANT SLEEP ENVIRONMENT: The right room temperature, a quiet and dark atmosphere can significantly improve the quality of sleep. Use relaxing and soothing essential oils to create a calm atmosphere. Choose a comfortable mattress and a soft pillow for the most restful sleep.
EXERCISE: Regular exercise, especially yoga practice, improves sleep quality. However, it would be good to avoid vigorous exercise just before bed, as this can make it difficult for the body to relax. Another tip is to incorporate into your daily life the natural food supplement Stay Positive, which helps the nervous system to relax and thus properly prepares you for a deep and restful sleep.