Здоровый сон без снотворных: правильное питание и как тренироваться, чтобы легче засыпать | 3 часть

Nutrition and physical activity are directly linked to sleep quality and work in both directions. In this part of the course, we'll explore which foods can help promote sleep (tryptophan, melatonin, magnesium/calcium), which often worsen sleep (caffeine, alcohol, excess sugar and saturated fat), and how exercise affects insomnia. You'll also learn practical recommendations for diet and exercise regimens. ▶ Sleep Course Playlist:    • Курс здоровый сон без снотворных   Learn more about the free course: https://newneuro.ru/son-bez-snotvornyh/ List of Studies: 1. https://pmc.ncbi.nlm.nih.gov/articles... 2. https://pmc.ncbi.nlm.nih.gov/articles... 3. https://pmc.ncbi.nlm.nih.gov/articles... 00:00 Introduction: Nutrition, Movement, and Sleep Work Together 00:25 Dietary Factors That Worsen Sleep: Low Fiber, High Sugar/Fat, Protein/Fat Imbalance 00:59 Caffeine and alcohol: why the window before sleep (2-6 hours) is important 01:37 Lack of sleep affects nutrition: more hunger, cravings for sweets and fatty foods, health risks 02:06 Foods that help you sleep: a general principle 02:24 Simple carbohydrates 4 hours before bed: why this is controversial in the long run 03:20 Tryptophan and serotonin: a list of food sources 04:09 Melatonin in foods: kiwi, cherries, and other options 04:41 Complex carbohydrates and insulin: how they relate to sleep 05:08 Magnesium and calcium: muscle and nervous system relaxation 05:44 Protein and amino acids (including glycine): possible benefits for sleep 06:18 Important caveats: heavy foods, large portions, and individual reactions 06:39 Examples of a sleep-friendly diet 10:49 Foods and habits that disrupt sleep: caffeine, alcohol, fatty foods, sweets, diet 11:47 How to eat for better sleep: balance, fiber, fruits/vegetables, regularity 12:52 Late dinners and acid reflux: what triggers it and how to reduce the risk 14:21 Frequently asked questions: digestion at night, metabolism during sleep, sleep and weight loss, nutrition as a factor in insomnia 16:17 Sleep and exercise: what's proven and why it works 17:10 Cardio, strength training, yoga + mistakes (night workouts, overtraining) 22:11 The best time to exercise (larks/owls) 23:26 Conclusion