Sleep Better: What To Eat Before Bed

Getting enough sleep and eating right are distinguished behaviors for good health. Keeping a balanced diet is one of the best ways to uphold a healthy weight, and those who get seven to eight hours of sleep per night tend to have improved health overall.

Good-Sleep-Healthy-Eating

Have you ever wondered why some foods make you feel sleepy while others give you a lift? Do you sometimes find yourself drowsy after a big meal or reaching for a sugared snack when you’re tired? In adding up to giving us nourishment, the things we eat and drink can pick us up or slow us down. Knowing how food and beverages affect the body can help keep you alert during the day and avoid the agony of sleeplessness at night. The list of food that are written below are food you can eat to feel sleepy and more relaxed:

  1. Oatmeal

It may be a favorite for breakfast, but you might want to pair a bowl of oatmeal with some coffee to make it through the day. Oatmeal is warm, soft, gentle, easy to prepare, inexpensive and nutritious. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the nutrients known to support sleep. But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. You can consider topping your bowl with fruit, like bananas instead.

  1. Almonds

Just a handful of these and you’ll be dozing off in no time. They contain magnesium, which promotes both sleep and muscle relaxation he says. A handful of almonds or a tablespoon of almond butter before bed may help you fall asleep — and stay asleep.

  1. Bananas

These nutritional powerhouses contain tryptophan, an amino acid that has been linked to sleep quality. They also offer abundant amounts of magnesium and potassium. Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin.

  1. Honey

Honey contains glucose, which tells your brain to shut off orexin — the chemical known to trigger alertness. Just be careful not to overdo this one!

  1. Whole-Grain Bread

Carbs are your best friend and your worst enemy. Carbs like whole grains also tend to spike blood glucose levels but, once the glucose level drops back down, that can lead to an energy crash. This is why carbs are great for working out but not so great for a huge lunch.

  1. Tea

Yes, avoiding all caffeine in the evening hours is the key, but some decaf varieties can help get you into sleep mode. Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. Green tea contains theanine, which helps promote sleep.

  1. Milk and Cereal

There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. For the best nutritional bang, choose a small bowl of whole-grain, low-sugar cereal.

getty_rm_photo_of_woman_sleeping

The link between food and sleep is complex. You know that what you eat affects your sleep, but did you know that the reverse is also true? Some researchers believe sleep deprivation to be a factor in the rising rates of obesity.

Eating and sleeping well are two vital components of health that are tied in surprising ways.

Yes, there are certain food that could promote better sleep, but the best choice overall is to eat lightly before bed (if at all) and avoid alcohol or stimulants like caffeine.

Save larger, protein-rich meals for breakfast and lunch when your body needs the morning energy.


How about you? Which among the list do you prefer the most?

References:

http://sleepfoundation.org/bedroom/taste.php

http://whfoods.org/genpage.php?tname=dailytip&dbid=335

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