Tonight standard time returns to effect. At 3 o’clock the hands will be moved back an hour and will return to 2 o’clock. In this way we will sleep 60 minutes more, but we will also have one hour less light. Standard time will last until Sunday, March 31, 2024, when daylight saving time will return. Getting used to the time change, however, may be more difficult for some.
12 million Italians at risk of insomnia
The time change increases the inconvenience for the approximately 12 million Italians who suffer from insomnia with anxiety, nervousness, bad mood, headaches and muscle tension exacerbated by the obligation to move the clock back an hour. Coldiretti supports this, underlining that an important help for a smoother transition from summer time can come from eating habits.
Coldiretti’s advice is to consume bread, pasta and rice, but also lettuce, radicchio, garlic and fresh cheeses, boiled eggs, hot milk and sweet fruit: all foods that promote sleep. Instead – Coldiretti always underlines – foods seasoned with curry, pepper, paprika and salt in abundance, canned foods and soups with stock cubes make it more difficult to fall asleep.
Nutrition – reports Coldiretti – is closely related to sleep, in fact, it is difficult to fall asleep when fasting or not full, but also in cases of excessive eating, in particular with heavy foods or with exciting substances. Coldiretti has drawn up a handbook of foods useful for promoting good sleep and those to avoid to beat pillow jet lag such as chocolate, cocoa, tea and coffee due to the presence of caffeine, as well as spirits which induce poor quality sleep .
Foods to avoid and those that help sleep
First of all – warns Coldiretti – at dinner it is essential to avoid foods with excess sodium, therefore foods with curry, pepper, paprika and salt in abundance should be banned, as well as pretzels and dishes in which cooking cubes have been used. Canned foods should also be kept away due to their excess sodium and preservatives.
However, there are foods – Coldiretti highlights – that help you relax: first of all pasta, rice, barley, bread and all those that contain an amino acid, tryptophan, which promotes the synthesis of serotonin, the neuromediator of well-being and the brain neurotransmitter that stimulates relaxation. Legumes, boiled eggs, meat, fish, fresh cheeses are also ok in the evening diet. Serotonin increases with the consumption of foods with simple sugars such as sweet seasonal fruit.
Among the vegetables – Coldiretti still recalls – lettuce comes first, followed by red radicchio and garlic, because their strong sedative properties help you sleep, but also pumpkin, turnips and cabbage. A glass of warm milk, right before going to bed, which in addition to decreasing gastric acidity which can interrupt sleep, allows elements to enter into circulation during digestion which promote good sleep due to substances also present in fresh cheeses and yogurt, which are able to reduce insomnia and nervousness. Finally – concludes Coldiretti – a good sweet rich in simple carbohydrates has an anti-stress action, as do infusions and herbal teas sweetened with honey which create an atmosphere of relaxation and pleasure that relaxes the mind.
2023-10-28 23:23:14
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