Get the Quality Sleep You Need
Popcorn Tryptophan, the same amino acid found in turkey, is also in popcorn. Because it helps create the sleep-inducing neurotransmitter serotonin in our brains, it can be helpful in falling asleep. But skip the butter and oil; air-popped is best. Almonds How can a food that gives you energy also help you sleep better? Almonds do contain co-enzyme Q10, which helps produce energy inside our cells, but it also contains tryptophan. Try mixing them with some of the other items on this list for best results. Tart cherries Tart cherries boost the body’s supply of melatonin, and they’re packed with antioxidants and phytonutrients. Eat fresh, ripe cherries, drink a glass of 100%, no-sugar-added tart cherry juice or snack on some dried cherries before bed (but watch it on the last one – the calories from dried fruit really add up fast!) Oatmeal It’s rich in calcium and magnesium, and the perfect partner for some bananas, milk and honey, making oatmeal a great choice for nighttime breakfasts. Honey This sweet treat raises your blood sugar just enough to reduce the production of orexin in your brain, a neurotransmitter that helps you stay awake. Drizzle it onto your oatmeal or take it in your tea. Cereal Choose a low-sugar fortified cereal as another great late-night snack that will help you drift off to sleep. The complex carbohydrates in many cereals can increase the availability of tryptophan in the bloodstream, and fortified cereals are often a great source of vitamin B6. Combine it with milk and bananas or dried cherries. Bread As a high-glycemic food, bread can definitely help you feel sleepy, especially if you eat it within four hours of going to bed. But avoid it if you’re trying to stay slim; it’ll pack a rise in blood sugar that could cause weight gain. Jasmine rice As with bread, jasmine rice has a high glycemic index, meaning it breaks down quickly and causes a sharp rise in blood sugar. Jasmine rice is much more starchy than other types of rice, like long-grain. Bananas Packed with healthy carbohydrates, bananas can help you slow down a little bit. They, too, contain tryptophan, as well as substances that promote the production of melatonin, the hormone that induces sleep. The magnesium found in bananas also aids in muscle relaxation. Halibut Most seafood contains tryptophan, but halibut is also rich in vitamin B6, a natural sleep aid. B6 plays a crucial role in the production of serotonin, and it can also help relieve leg cramps. Chickpeas Protein and serotonin-boosting vitamin B6 make chickpeas a great choice for a relaxing late-night snack. Keep some chickpea salad in the fridge, or try some low-fat hummus. Edamame Yep, it’s tryptophan again, in yet another unexpected food. A cup of soybeans has over 122% of your daily recommended value of tryptophan, and edamame is the freshest (and some might say tastiest) way to eat soy. Potatoes The carbohydrates in potatoes make them another high-glycemic food that can help you sleep more peacefully. Try a small serving of mashed potatoes with milk, topped with a dollop of plain Greek yogurt. Miso The amino acids in miso, which is made of fermented soybeans, can help boost melatonin production, helping you fall asleep. Miso also contains tryptophan. A warm mug of miso soup before bed might be just what you need. Dark Chocolate For the same reason that dark chocolate can help boost your metabolism, it can help you sleep better, too. Compounds in dark chocolate have been found to reduce the production of the hormone cortisol in the brain. This “stress hormone” is associated with weight gain, and the more stressed you are, the harder it is to quiet your thoughts at night. Eat it throughout the day to help you feel more relaxed, not right before you go to bed, since it does contain a little bit of caffeine. Saffron Rich orange-red hued saffron, which is the stigma of a variety of crocus flower, adds lots of flavor to foods. It also has a “mood-improving effect” that could aid in weight loss and help you relax. In a study on mice, a water-based extract of saffron reduced anxiety and increased total sleep time. Yogurt It’s got all the same benefits as milk, but with protein to boot, so it’s a satisfying snack before bed. Just choose a sugar-free, low-fat variety to avoid weight gain or spikes in blood sugar. What to Avoid if You Have Sleeping Disturbances
Beware of Hidden Caffeine.
It's no surprise that an evening cup of coffee might disrupt your sleep. 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. Put Down the Burger and Fries! As if you needed another reason to avoid high-fat foods, 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. Medications May Contain Caffeine. Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia. Beware of Heavy, Spicy Foods. 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. Keep Protein to a Minimum at Bedtime. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers. Cut the Fluids by 8 P.M. Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom. Don't Be Fooled by a Relaxing Smoke. Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night. Are you interested to listen to relaxing music for deep sleep? Click here Sources:
MDweb.com, Beyonddiet.com, Donormyl.com |
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