On Sleep Sunday this week I thought I would write about some foods that could help you sleep better.
There are actually foods that help with sleep, especially if eaten in the hours before sleeping which can help you fall asleep faster and even improve the quality of your sleep. Here is a list of foods to include in your diet if you are having sleep troubles:
These healthy nuts contain magnesium, which promotes sleep and muscle relaxation. They have healthy fats and protein that will help sustain blood sugar levels during shut eye.
This fruit is also an excellent source of magnesium as well as potassium. Potassium helps to relax muscles. Bananas also contain tryptophan, an amino acid that converts to serotonin and melatonin, which are calming hormones.
3) Dairy Products
Foods like yogurt, milk, and cheese also contain tryptophan. However, it’s not just the tryptophan that does the work-calcium can be just as beneficial for sleep. It is extremely effective in stress reduction.
The several nutrients in oatmeal are great sleep aids-especially calcium, magnesium, phosphorus, and potassium. It is also warm, soft, and easy to eat, making it a great before bed food.
Protein is very helpful for supporting sleep because it keeps blood sugars in check. Any protein-rich snack will do. Try to stay away from high-sugar carbohydrates that may keep you awake at night.
Studies have shown that cherries boost the body’s supply of melatonin. A glass of cherry juice or a serving of fresh cherries before bedtime will do the trick.
Incorporating these foods into your regular diet could bring about marked improvements as well as increased health. Consuming a healthy diet every day will also prove to be helpful with sleep.
Here are some other things to keep in mind about food and sleep:
• Don’t go to bed hungry. It’s never easy to sleep with a growling stomach. A small nighttime snack will keep this from happening.
• Avoid large, high-fat meals late in the day. These foods take longer to digest and stay in your stomach longer. This can cause heartburn and other digestive issues that could interfere with your sleep.
• Stay away from alcohol and caffeine. Both have stimulating effects that can disrupt sleep.
• Don’t drink too much water. Drinking too much water or other beverages before bed can cause you to wake up repeatedly to use the bathroom.
Everyone has trouble sleeping once and a while. If you still have sleeping problems after making changes to your diet, see your doctor to find out what you can do to improve your sleep.
Article Source: Ezine