A good sleep gives you the most freshness for your health .if you can't sleep properly then your life is over.To
get a good night's sleep, you have to eat the right foods. The quantity
of these foods and when you eat them are important and they must be
incorporated into your diet if you want to sleep well. When small
dietary changes are made in your life, you will experience a large
difference in the quality of sleep you get, your overall health and
behavior. The trick here is to consume foods having high amounts of
tryptophan combined with carbohydrates to achieve sleep improvements.
Healthy Foods:
Bananas:
They're
practically a sleeping pill in a peel. In addition to a bit of soothing
melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
Warm milk:
It's
not a myth. Milk has some tryptophan an amino acid that has a sedative
like effect - and calcium, which helps the brain use tryptophan. Plus
there's the psychological throw-back to infancy, when a warm bottle
meant "relax, everything's fine.
Cherries:
These
juicy red berries are calcium rich and packed with melatonin a
sleep-inducing hormone which can help fight insomnia. So if you're
suffering from jet lag or your natural sleep patterns are disturbed, try
snacking on a handful of fresh or dried cherries before bed or guzzling
a glass of cherry juice to see you through to the land of nod.
Dairy Products:
Ever
wondered why hot milk is a well-known bedtime drink? Well, milk along
with other types of dairy products contains tryptophan and calcium, both
of which work together to induce sleep. Calcium is also a good stress
reliever so ensuring you get your daily dose may help you forget all
those niggling thoughts from today.
Honey:
Drizzle
a little in your warm milk or herbel tea. Lots of sugar is stimulating,
but a little glucose tells your brain to turn off orexin.
Potatoes:
A
small baked spud won't overwhelm your GI tract, and it clears away
acids that can interfere with yawn-inducing tryptophan. To up the
soothing effects, mash it with warm milk.
Almonds:
Almonds
contain magnesium which promotes sleep and muscle relaxation. Consuming
a small portion of these tasty nuts can also help regulate your blood
sugar levels, aiding shut eye until your alarm goes off.
Eat protein with rich carbohydrates:
You
know the slump you feel after finishing off that turkey roast dinner?
Well, this common occurrence may have added to the rumours about
turkey's sleep-inducing properties. But, studies have shown turkey
contains about the same amount of tryptophan as both chicken and beef.
However, combining protein and carbohydrate-rich foods such as rice or
whole grains should create the desired effect. This is because
carbohydrates help stimulate the production of insulin which fights
against amino acids competing with tryptophan.
Have a good sleep to all
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