Getting a good sleep is extremely important for the general health.
It helps in reduction of the risk of developing some kinds of long term diseases, keeps the brain healthy and aids in boosting of the immune system.
Generally, it is recommended that one gets about 7-9 hours of uninterrupted sleep every night. Although most people struggle to get enough sleep daily.
There are several plans one can put in place to help promote good sleep including adopting different lifestyle changes to your diet as some foods and drinks possess properties that help in promoting sleep.
Below are foods that one could consume before bed to help improve the quality of sleep.
The kinds of food include:
Generally, banana is known for providing energy because they are rich in magnesium which help in the relaxation of the muscles. They as well contain serotonin and melatonin that promotes sleep.
Almonds are known to be a great source of healthy fats as they contain tryptophan and magnesium that both help to naturally reduce functioning of the muscles and nerves whilst also keeping the heart rhythm regular and even.
As little as a teaspoon of honey is more than enough to help in the stimulation of the production of melatonin chee brain and close off orexin. Orexin helps keep us alert thereby helping us wind down.
Asides being a type of meal that is rich in vitamins, minerals and amino acids which helps promote the induction of a sleep hormone; melatonin. Oats as well help in the production of insulin that increases the level of sugar in the blood.
Turkey is commonly known to contain tryptophan. It is also a great source of protein that makes one feel full so as to prevent one waking up at night due to hunger.
Kinds Of Food To Avoid Consuming Before Bed:
Whilst one may find a glass of wine or perhaps a drink of choice that helps one doze off. On the other hand, alcohol prevents one from falling into deep sleep.
Cheese that are hard contain an high level of tyramine (an amino acid) which actually makes the brain feel more alert and sensitive.
So despite a fondness or likeness for a post-dinner such as cheese, eating cheese makes it harder for one to fall asleep.
Digestion issues such as indigestion could come about from consumption of meals prepared with the use of chilli peppers contain capsaicin which makes it difficult for one’s body to regulate temperature thus leading to a restless night.
Fatty foods are very hard for the stomach to break down or digest and may have the potential of causing an heartburn which in turn makes it very difficult to get an adequate sleep. It is important to note also that fatty foods highly concentrated in protein digests slowly and may alter our Circadian rhythm.
The caffeine in coffee makes it bad for one consuming before bed. This caffeinated stimulant stays in the body system for a long period of time and one can still have that lingering effects perhaps till ten hours later.
While some certain kinds of foods and drinks may feel good for consumption. Foods that are spicy, caffeinated or foods high in fat and protein can be very perturbing for our sleep.
Also, lying down immediately after consumption of a spicy meal can lead to heartburn and a less peaceful night.
Unlike nightcaps that has the capability of making one drowsy, consumption of too much alcohol can prevent one from falling into deep sleep and could end up making one eventually groggy the next day.
In conclusion, it is important to note that having enough sleep is very vital for one’s overall health.
Several foods and drinks may help in getting enough sleep as discussed above and this is because they contain brain chemicals and hormones that help regulate sleep such as melatonin and serotonin.
Also, some foods and drinks contain an high amounts of certain antioxidants and nutrients such as magnesium and melatonin which are known to help improve sleep quality by helping one fall asleep quicker or stay asleep for a longer period of time.
To enjoy the benefits of consumption of foods and drinks that help improve the quality of sleep, it may be best to consume them 2–3 hours before going to bed. Also, going to bed immediately after consumption of foods and drinks may potentially cause digestive issues (problems with digestion) such as acid reflux.
One secret to having a good sleep quality is you consuming foods and drinks 2 or 3 hours before bed.