“One cannot think well, love well and sleep well if one has not dined well.”
Insomnia, Sleep Apnea and other sleep disorders are getting commoner these days. Striking association between your diet and sleep has been recognized by world’s renowned sleep specialists. If you want to sleep like a baby you would have to feel that great from within. Needless to say how you feel from inside is largely determined by the food you eat.
Here we are not only interested to deal with the difficulties faced in falling asleep but also with sleep quality you get. The foods and beverages discussed in this post will give you more and more quality zzzz’s.
Have you ever pondered why after eating some foods or gulping down some beverages you feel more sleepy while others help you stay awake?
When it comes to preparing presentations or completing some important work late at night you brew a strong mug of coffee for yourself. Milk on the other side is believed to help you sleep sound in many countries across the world. It is hence advised to feed kids on milk before their bedtime.
Educating yourself on what kind of foods make you feel sleepy and the diets that lift you up can help you fight with the agony of sleepless nights.
Carbohydrate-heavy meals make you feel drowsy because tryptophan becomes more available to the brain. Tryptophan is an amino acid which constitutes protein. This is why people who take carbohydrate and protein diet at night get best of sleep.
Melatonin is a hormone produced in human body that is responsible for regulating sleepiness. Tryptophan is first converted into serotonin and later to melatonin. This is possibly why melatonin supplements are widely counted on as sleeping-aids.
On the other hand, caffeinated beverages are consumed in large quantities to snooze or as pick me up foods. A study conducted by NSF revealed four out of five American adults consume at least one serving of coffee, tea, soda or other such drinks every day. Science establishes caffeine to be stimulant as it works to block the action of hormones that makes people feel sleepy.
It reminds us of giving you piece of remarkable information. Caffeine takes almost 6 hours to get metabolized. This means you should consume it long before your bed time. Otherwise it may keep you awake or restrict quality sleep.
Even psychologists admit the correlation between eating habits and sleeping patterns of their patients. So it is completely worth it to jump straight to the foods you need to pick from super market this time and always.
But does even that come easy? Plethora of information is flooding over internet and you don’t know what eating well consists of. It is best to start from the basics first. Cut on the sugar consumption in any form hours before your bedtime. Follow it with giving up on habit of eating late and heavy. One should not be having his last meal just before sleeping. In fact it should be consumed at least one and a half hours before you want to go to bed.
Eating light at night is another key to sleep better. Idea is to give your digestive system enough time and room for completing digestion process before you go down to sleep.
More than half of the Americans find it hard to feel energetic and productive at work because of poor sleep. It is not uncommon to report restless nights that lead to even more serious health troubles. For resolving the problem you don’t have to do much but to make a few adjustments in your diet. Include these food items to sleep more and better.
Chamomile Tea. Go herbal and replace coffee or tea with a cup of decaf and feel the difference.
Almonds. Healthy snack that keeps your weight in control and helps you sleep better. Can’t ask for more from handful of almonds.
Bananas. Peel a banana for relieving severity of insomnia.
Kiwis. They are bedtime treat. Absolute winners for inducing sleep. Laden with Vitamins C and E and serotonin they help you sleep tight.
Tart Cherry juice. A rather strange entry in the list but is very effective to overlook. Drink to relieve the sleep disorders naturally.
High fiber food. As mentioned earlier as well, food that is easily digestible is good to go before you hit the bed.
Dairy. Dairy should mean daily to you. Tryptophan is abundantly found in each one of cheese, yogurt and milk.
Dare not to skip on these as they are the natural and super effective ways that take you to your dream world.