Health professionals can discuss the benefits of milk or the best time to exercise, but one thing they all agree on is that sleep is very important. A good night’s sleep is associated with a number of health benefits, such as clarity of mind, faster reflexes. and improve mood. This means that inadequate eye closure can also have some real consequences, such as appetite that is not surprising causing weight gain, growth problems, or even a diminished immune system.
What you eat before going to sleep can play a big role in how well you hit the hay. If you can’t sleep and don’t know why, then look at some of the following foods that can ruin a good night’s sleep.
Best Foods before Bedtime
It is rich in antioxidants, carotene and vitamins C and E, it also contains the famous hormone serotonin. This sleep hormone is associated with REM sleep (Fast Eye Movement), and low levels can cause insomnia. Likewise, kiwifruit is rich in folic acid and insomnia is one of the health problems which is a symptom of folic acid deficiency.
Almonds and nuts contain a number of nutrients that increase the production of serotonin and melatonin (see also: sediment enhancer). They are also a nutritious alternative to sweet desserts.
Bananas are an excellent source of potassium and magnesium makes your body sleepy and support muscle relaxation. It also contain tryptophan, sedative hormone precursors and sleep regulators serotonin and melatonin.
It is one of the few sources of natural melatonin, a hormone produced by your body and often recommended as a dream. A study found that the tingling juice mixture helps people suffering from insomnia.
It is an excellent sources of folic acid, magnesium and vitamins B6 and C, which are key factors for the synthesis of serotonin and subsequently melatonin. Combine with bananas and almond milk as a perfect breakfast before going to bed.
It turns out that the warm milk ritual before going to sleep is really something. For best results, combine milk with carbohydrates to slow digestion.
7. Jasmine rice
With a higher glycemic index than other cereals, jasmine rice is an unexpected winner that will make you sleepy. You will see a slight increase in blood sugar that goes away when you fall asleep.
Cereals are generally good for sleep. Instead, try a bowl of cereals that contains “good” or complex carbohydrates. Better yet, cereal is compatible with milk, which has its own ability to sleep.
9. Lemon balm tea
Lemon Balm tea serves as a natural sedative, and researchers observed less sleep disorder among them.
10. Sweet Potato
Sweet potato is the dream of someone who is asleep. Not only do they provide complex carbohydrates that stimulate sleep, they also contain these potassium muscle relaxants.
Worst Foods before Bedtime
Dark chocolate also contains caffeine, which can increase excitement, prevent the body from shutting down, and reduce the ability to develop and maintain a deeper sleep phase. If you know that you are sensitive to caffeine, but you do not want to break down dark chocolate completely, try eating your sweet food early in the evening or reduce it to several portions.
While one or two glasses of wine can make you sleepy at first, alcohol actually interferes with your natural sleep patterns. Regular use of alcohol (especially at bedtime) can affect your sleep quality and can also cause you to wake up and urinate in the middle of the morning and early morning.
3. Spicy Food
Spicy foods are a benefit to refresh your metabolism, but also reduce your chances of falling asleep. Spices such as cayenne pepper and Tabasco get their properties to increase the metabolism which can cause acidity in sensitive people.
4. Orange Juice
Citrus fruits are very acidic and this is problematic if you experience reflux or a sensitive bladder. Try eating a piece of whole fruit, not an apple. Carbohydrates can actually help you sleep, while fiber helps you absorb sugar more slowly.
A slice of pizza can satisfy your desire for late at night, but it will make you worse at midnight. The combination of fat in cheese and acid in tomato sauce can have a negative impact on your sleep quality.
Heavy and oily foods like burgers make your digestive tract hard, which can be devastating if you try to fall asleep. A recent study found that too much saturated fat is associated with easier sleep and more alert.
7. Green Tea
Green Tea contains two other stimulants, theoobmin and theophilin can cause heartbeat, nervousness, and anxiety.
Soda is a sleep deprivation. And if that’s normal – it’s not diet soda, it’s filled with sugar, which is very stimulating. Sugar is also associated with sleeping more flat and less restful.
9. Hard cheese
Aromatic, ripe cheese usually contains tyramine, an amino acid that increases brain activity and makes it difficult to fall asleep.
While some people can have an espresso late at night without losing their winks, most people aren’t that lucky. If caffeine interferes with your sleep, try not to drink it for more than six hours before bedtime.