Como Los Tipos De Comida Afectan La Forma De Dormir

Table of contents

Chapter 1

 Problem……………………………………………………………………………………………………………..1

 Hypothesis………………………………………………………………………………………………………….1

 General Objectives……………………………………………………………………………………………..1

 Specific Objectives………………………………………………………………………………………………1

Chapter 2

 Literature review………………………………………………………………………………………………2,3,4,5,6,7,8,9,10,11

Chapter 3

 Experimental design………………………………………………………………………….12

Chapter 4

 Results……………………………………………………………………………………………………………13

 Tables and Graphs………………………………………………………………………………………….13

Chapter 5

 Conclusions………………………………………………………………………………………………….14

 Recommendations……………………………………………………………………………………….14

Introduction

This science fair project is about how different kinds of food affect sleep. The foods used in this experiment were: healthy food, spicy food, sugars, big meal, and caffeine. The purpose of the project is to show people how food can affect their sleep in a good or bad way. This science fair project wants to inform them about how this foods can affect their sleep so they are aware of the things you eat before going to bed.

The general objective of the science fair project is: To learn how food affects sleep. There are specific objectives to define better what this project want to achieve, the specific objectives are: To define which kind of food helps you sleep better, to find what kinds of food you should avoid eating before going to bed, and to determine if healthy food will make you sleep better. These objectives will be very important in the time to get the results.

The importance of this project is to show people how food can actually affect the way they sleep. Sometimes people don’t know why they are having a bad sleep and maybe is because of the food they eat before going to bed. Food can affect sleep in a good way or in a bad way this project want to show how this kinds of food affect the sleep by proving it.

CHAPTER 1

Problem:

 How does different kinds of food affect sleep?

Hypothesis:

 If you eat healthy food then you will sleep better than the other kinds of food.

General Objective:

 To learn how different kinds of food affect sleep.

Specific Objectives:

 To define which kind of food helps you sleep better.

 To find what kinds of food you should avoid eating before going to bed.

 To determine if healthy food will make you sleep better.

1

CHAPTER 2

WHAT NOT TO HAVE BEFORE BED

Caffeine: People with troubled sleep should avoid caffeinated drinks and foods : coffee, tea, many soft drinks, and chocolate several hours before bed. Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. Caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy. A strong dose of caffeine can stimulate the mind for a short time, and then cause an alertness crash as the effect wears off.

If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake. This could varied in each person. Sensitive people should stop drinking caffeine at least 8 hours before bedtime.

Large Meals: Eating a huge dinner, or even a large before bedtime snack, may make you feel sleepy, but the sleep won’t necessarily take. When you lie down and try to sleep, when you go to sleep you will not feel full and that will keep you awake.

Liquids: Avoid drinking water or any fluids within 90 minutes of bedtime. It takes that long for your body to process liquid of any type. If you must have something to drink, for example, to take a prescribed medication, take a few small sips. If the medication requires a full glass of water, take it earlier in the evening if possible.

 According to: http://www.joybauer.com/insomnia/how-food-affects-sleep.aspx

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How food and drinks affect sleep

Carbohydrates and proteins

Carbohydrate-rich foods, such as pastas and breads with high GIs, can make you sleepy. They work well with proteins to induce sleepiness, which makes combinations such as peanut butter on toast, cereal with milk, or cheese and crackers good bedtime snacks. A large meal can make you tired, too, especially one with a lot of carbohydrates. However, avoid eating too much protein before bedtime. Protein-rich foods also contain tyrosine, an amino acid that stimulates brain activity.

Spicy foods

These foods can lead to heart burn, which can keep you awake at night. Some people are more prone to this than others.

Caffeine

Caffeine is a stimulant that blocks hormones in the brain that make you sleepy. Caffeine products, such as coffee, tea, soft drinks, energy drinks and chocolate (including hot chocolate drinks), remain in the body from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you don’t think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

*According to: http://liveto100.everybody.co.nz/sleep/how-food-and-drink-affects-sleep

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What you eat affects your sleep?

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

Research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.

*According to: http://www.webmd.com/sleep disorders/ss/slideshow-sleep-foods

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Food actually affect sleep

Carbohydrate-laden foods make it easier for a sleep-inducing amino acid called tryptophan to reach the brain. Tryptophan is found in many protein rich-foods. So combining proteins and carbs makes for good pre-bedtime snacks. Examples include milk and cereal, cheese and crackers or peanut butter and toast.

Eating a big meal also can trigger sleepiness, particularly when it's heavy in carbohydrates.

Caffeine in the late afternoon or before bedtime can inhibit drowsiness, but can lead to trouble sleeping.

Energy drinks may temporarily boost energy levels, but they often cause a crash and ultimately can lead to drowsiness.

Alcohol can cause disruptions in sleep and inhibit entering the deep stages of sleep.

*According to: Diana Kohnle

http://www.medicinenet.com/script/main/art.asp?articlekey=153905

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Serotonin, Food and Sleep

The hormone serotonin is an important factor in triggering sleep. Since our nerve cells use the amino acid tryptophan to make serotonin, much attention has been given to the role of tryptophan in promoting sleep.Researchers typically divide sleep into two basic types, REM and non-REM. REM stands for rapid eye movement, and it's the phase of sleep that corresponds to dream sleep. Non-REM sleep has four stages, and we typically move through these four stages into REM in about 90 minutes. This 90-minute period is called the sleep cycle. In healthy sleep, we experience 5 or more sleep cycles per night, and the length of the REM phase increases as we move from one cycle to the next. Supplemental tryptophan gets us into the non-REM stages of sleep more quickly, and in this respect can be helpful with insomnia. At the same time, however, tryptophan has been shown to increase non-REM sleep

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