What kind of food we should take and should not take before sleep
When you are scrambling to meet the countless demands of the day, whether at work or home, the most common thing ignored is Sleep. This can have severe repercussions on our health and body. Therefore, diet plays a very important role in controlling our sleep patterns
Sleep, in the first place, is not just about shutting down of the mind and body. The brain is still awake while one sleeps or rests, and oversees a variety of biological maintenance to keep abreast and fresh for the upcoming day. Improper sleep can also lead to a mental and physical break down.
What not to have before sleep?
By consuming caffeine can stimulate the mind for a short span of time, and then cause an alertness crash as the effect wears off. Avoid caffeine before going to bedtime as its effects may persist for eight hours.
Alcohol is a poor sleep aid. It can also keep you from entering the deeper stages of sleep, which may lead to inadequate sleep accompanied with fatigue, despite having spent an adequate amount of time or hour in bed.
Then Caffeine content in soda is generally less than in coffee or tea. The intensity and specific effects depend on individual consumption and circumstances.
It induces alertness and irritation, which can keep you up at night.
Burgers and heavy meals
Avoid high –fat foods, as they will only cause you to gain weight and after sleep cycles.
Fluids by 8 pm
Cut down on fluid after 8 pm. Just keep sipping on water every now and then, when awake, to avoid waking up at night.
The mantra for a good night’s sleep is to have an early and light dinner, around 7-8 with less spices and herbs added to the food.
Sleep inducing food
Oats help in the production of insulin like whole-wheat grain does and induces sleep. Oats, rich in melatonin, help one to relax and sleep well when taken along with some nuts, seeds and honey.
Warm milk induces a good night’s sleep. Avoid if you suffer from acidity. One can substitute warm milk with a light soup to fetch good sleep.
Add just half a teaspoon of honey in herbal tea or warm milk. Lots of sugar is stimulating, but a little glucose tells our brain to turns off Orexin (Hypo cretin), a recently discovered neurotransmitter that’s linked to alertness.
They include Tryptophan and Magnesium, which help in controlling the heart rhythms and nerve function, which again induces sleep.
Whole grain bread/cereals
Carbohydrates are your best friends and worst enemy. Carbohydrate rich foods supplement dairy foods by increasing the level of sleep persuasion Tryptophan in the bloodstream. So, a few absolute late night snacks to get you snoozing can include a bowl of cereal and milk, yoghurt and crackers, or bread and low fat cheese.
Light proteins are good for achieving a restful night’s sleep. Heavy proteins are difficult to digest and may cause uneasiness or discomfort in the stomach, which can keep you awake during the night.
Cherries are one of the few natural foods that contain Melatonin, a chemical responsible for controlling our body’s internal clock.
The fruit contains a bit of soothing Melatonin and serotonin, and also Magnesium, a muscle relaxant. Do not have it along with meals. Include as a bedtime snack to balance your calorie intake.
Chamomile is a staple bedtime tea because of its mild soothing effect. It’s the perfect natural antidote for restless minds and bodies. It’s different from regular tea and contains no caffeine.