You experience a problem difficult to sleep at night? If all the way done, like reading a book or take a shower before going to bed, not enough help? It is possible that there is something wrong with your food. According to experts, eating foods that are just a few moments before taking a break can help You more quickly and even improve the quality of the drowsy sleep.
Try selecting different types of meals and drinks below to make You sleep better. However, keep in mind, avoid eating food two hours before going to bed so that your digestive system has enough time to process the food perfectly.
1. almond Nut
"Almond is a winner," said Jacob Teitelbaum, Medical Director of Fibromyalgia and Fatigue and author of From Fatigued to Fantastic. Almonds contain magnesium that help You sleep and relaxation of muscles. In addition, almond has an added benefit, i.e. provide protein that helps keep your blood sugar levels stable as long as you fall asleep. This beans also make You sleepy with how to turn off the cycle of adrenaline that reminds You to take a break.
2. Green tea
Avoid caffeine in the evening is one of the key easily fall asleep. However, a lot of decaffeinated beverages which help you fast asleep, says Dr. Teitelbaum. Drinking chamomile tea and green tea is a good choice for this issue. Green tea contains theanine can help You sleep easy.
3. miso soup
Miso contain amino acids that can increase the production of melatonin, a natural hormone that may help You sleepy. Research indicates that heat fluids such as soup, tea, and relieve the symptoms of flu, help you easily fall asleep.
4. Banana
Eat a banana before bed can help You, says Saundra Dalton Smith, internist who is also the author Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. Banana is an excellent source of magnesium and potassium can help your muscles relax. Bananas contain tryptophan is converted into serotonin and melatonin useful calms the brain hormones. Drink banana juice mixed with a cup of milk before going to sleep can make You sleepy.
5. Milk
Yogurt, milk, and cheese contains tryptophan and have nutrients that make You fall asleep. "The effect of calcium is reducing stress and nerves of the brain, said stabilization of Smith. This means eating your favorite yogurt before bed can not only help You sleep, but also help you stop worrying about the strange things.
6. Oatmeal
Oatmeal is usually fine for Your breakfast, but try a bowl of porridge oats warm helps You get more rest, said Stephan Dorlandt, clinical nutritionist in Southern California. "Oatmeal is warm, soft, magnesium calm, easy to be prepared, inexpensive, and nutritious. Oatmeal is rich in calcium, phosphorus, and Silicon are known to support sleep. But, do not choose the oatmeal with sweeteners (sugar). Eating too much sugar cause effects that before going to bed is not good. We recommend that you use, such as banana fruits topping.
7. high-protein Snack
If you have trouble sleeping at night, it could be because you do not consume high-protein foods before bed. Or, perhaps a menu that You select is high and food containing simple sugars to carbohydrates, such as cakes and sweets. "Simple carbohydrates can make blood sugar soaring and dropping drastically while you sleep so you can be awake at 2 or 3 in the morning," said Dr. Teitelbaum. Try selecting protein-rich foods, like cheese, boiled eggs, or nuts, so sleep you are more into a deep sleep.
8. Soybeans
Soy contains Phytoestrogens, which are very helpful, especially for women who are already in, controlling menopausal complaints of discomfort at night and it helps You fall asleep. Light snacks, like edamame with low levels of salt, can be an option.
9. cherries
It turns out a glass of juice of the cherries is one effective way to fall asleep faster, said a team of researchers from the University of Pennsylvania and the University of Rochester. In the study, they found that cherry, tart cherry, particular types of naturally increase supply of melatonin on the body, which helps the person with insomnia.
10. Cereals
We do not have to feel guilty because of the small bowl of cereal before bed, low in sugar, especially cereal grains. Cereal is healthy snacks and can help to fall asleep. "Food is rich in complex carbohydrates provide the tryptophan in the blood stream which enhances the effect of inducing sleep," said Smith. Making a bowl of cereal with dried cherry sprinkles for extra help you fall asleep more quickly.
About Me
Subscribe To
Posts
Comments