A good night’s sleep repairs our tissues, cells and makes us energetic, rejuvenates our brain and body, boosts our immune system and decreases the risk of diseases. Good and timely sleep keeps the gastrointestinal system active and healthy. Apart from the only duration of sleep, the quality of sleep also matters. What do you eat every day before a few hours of going to bed plays a very important role in how fast you fall asleep and how long you stay asleep. In this post will give you all ways in which you can make changes in your diet that will help you sleep better at night.
1. Complex Carbohydrates: Good and Bad Carbs
Carbs are good for sleeping. But it is not advisable that take more and more cookies a few hours before dozing off. The main things are to differentiate between good carbs and bad carbs. Some of the complex carbohydrates like sweet potato, barley, buckwheat, quinoa, whole grain, and low sugar cereal are good to consume if you are having difficulty falling or staying asleep.
Actually! cereal is considered as a morning meal, it can be a great snack prior to bedtime. You better combine it with milk, which has its own sleep-inducing qualities. Dinner should be light as an excessive amount of anything, especially high-calorie foods can cause digestive distress during the time once you are alleged to be sleeping peacefully.
2. Dairy Products: A sweet childhood memory
Milk contains an amino acid called tryptophan which is responsible for the production of serotonin, a brain chemical that makes us feel sleepy. Foods rich in calcium, potassium, and magnesium have the power to up the manufacture of serotonin and melatonin. Melatonin is a chemical and also known as brain chemical responsible for maintaining the sleep-cycle of the body. A warm glass of milk, It is a psychological thing, also taking before bed reminds us of our childhood and helps us rest properly. yogurt and Cottage cheese will also do the same trick.
3. The Role of Nuts
Almonds are rich in phosphorous, magnesium and riboflavin. They reduce the risk of chronic heart diseases and type-2 diabetes. Nuts are a great source of healthy fats that are good for the heart. Studies have shown that consuming 1 ounce of almonds and other nuts like walnuts, pistachios increase the amount of melatonin. Magnesium plays an important role in reducing inflammation and stress-level which is necessary for a restful sleep. Note that you do not consume more than 1 ounce of them since too many calories can keep you awake at night.
4. Try Herbal Tea for a change
Herbal tea like Chamomile tea acts as an anti-oxidant. It reduces inflammation, boosts immunity, reduces stress, and improves the standard of sleep. Consuming approx 250 grams of Chamomile tea each day will help you get a peaceful sleep. It is hydrating and stomach-soothing. Dehydration can also cause restless sleep. Chamomile tea contains an antioxidant called apigenin, an anti-oxidant which relieves from insomnia, say, experts. It is certainly worth a shot if you are having some trouble getting a good night’s sleep.
5. The good old Kiwis
Kiwi is a low-calorie and a highly nutritious fruit. It contains a large amount of fiber and reduces cholesterol, improves Kiwi fruit has a very low-calorie and highly nutritious fruit. It contains a large amount of fiber and reduces cholesterol, improves digestion, rich in anti-oxidants. A research found that eating a Kiwi an hour before going to bed helps to fall asleep quickly and regulates the sleep-cycle as it promotes the secretion of serotonin. You can pair it with some honey and toast for greater effects.
6. Your calcium-rich Greens
Not only just dairy products but some green vegetables are also rich in calcium. Kale is loaded with a high amount of calcium which helps the brain use tryptophan to manufacture melatonin and promotes muscle relaxation. Collard is additionally an honest option since it also has rich doses of calcium. Better Include Kale in your daily diet and it will lead to less tossing and turning around during the sleep.
7. The Glycemic-Index
High glycemic-index meal increases the production of tryptophan. High glycemic-index means the meal is digested slowly by the body as a result of which glucose is released into the bloodstream which makes us feel sleepy. White rice, especially in Jasmine rice there are high glycemic-index. Recommending you all that consume Jasmine rice four hours before going to bed.
8. The Other fruits
Cherries have immense health benefits. They are rich in Vitamin A, Vitamin C, and manganese. They contain high amounts of
Cherries have immense health benefits. Cherries have much Vitamin A, Vitamin C, and manganese. They contain high amounts of antioxidants that protect our body cells from inflammation. Research showed us that they promote drowsiness and reduces insomnia.
Not drinking adequate water can also contribute to a lack of sleep or the quality of sleep. Some watery fruits like cantaloupe and watermelon will keep you hydrated and hence assist you to fall asleep. On the opposite hand, bananas are rich in magnesium and potassium which act as muscle relaxants.
9. Honey: Nature’s one of it’s kind
Honey is a source of natural sugar which increases the level of Natural Honey is the best source of natural sugar which increases the level of insulin slightly. This, in turn, allows tryptophan to manufacture serotonin more and more easily than others. A spoonful of honey or mixed with chamomile tea before bed will do the work for you.
10. The Nutritious Salad
I am going to advise you to develop a habit of including salad at your dinner.
Better to develop a habit of including salad in your dinner. The salad contains lactucarium which is like a sedative to us. The salad also helps with digestion and better digestion, better sleep.
It is recommended to consume these foods a minimum of 3 hours before getting to bed as eating right before falling asleep will cause digestive distress. Making the proper dietary choice is one of the foremost underrated habits when it involves the standard of sleep. It is not almost avoiding caffeine and high-calorie food during the night. But the right and healthy food which will actually aid with sleeping better.