Many people do not find a reason why sleepless nights, hard eyes closed, or no drowsiness. But, try to check what you eat and drink before bedtime. According to researchers, food and drink can influence a person to have trouble sleeping at night.
Avoid foods high in salt and fat. High salt will only make the body feel dehydrated at night.
To improve the quality of a good sleep, choose foods that can increase the levels of serotonin and melatonin in the brain. Here's a list of some foods and drinks that can make sleep more soundly at night.
Grains
Food groups grains such as brown rice, flaxseed and quinoa contains high tryptophan to serotonin production in the brain. Quinoa contains high protein and magnesium were also able to relax the muscles. Eat regularly at dinner if you want to get to sleep more soundly at night.
Bananas
Bananas contain magnesium can also relax the muscles tense. Bananas also contain tryptophan which triggers the production of serotonin in the brain. Serotonin can create a feeling of relaxation, improves mood to help you sleep more soundly. Eat a banana two hours before bedtime.
Cherry
In recent years, numerous studies have shown that consumption of cherries can increase melatonin in the body. Researchers at Northumbria University even revealed that the type of Montmorency cherry juice can add hours of sleep 40 minutes longer than usual.
Melatonin is a hormone that makes sleeping soundly. In some countries, there is melatonin tablets taken by people with insomnia or trouble sleeping at night and those who disturbed his sleep cycles because of jet lag. Cherries are natural foods to help overcome the difficulties sleeping.
Wine
In addition to the high potassium and magnesium, grapes also contain melatonin triggers that have the same benefits as cherries. Konsumlilah grapes, not the grape that has been processed into alcohol. Therefore, the content of melatonin have been lost in the wine being processed into alcohol.
Almond nut
Almonds are also rich in magnesium and tryptophan, so good for muscle relaxation and facilitate a person to sleep. Almond also can stabilize blood sugar levels.
Cabbage
Vegetable sprouts contain calcium, helping to change the amino acids in your brain into melatonin. Green vegetables into healthy food choices at night because it is low in fat and also contains magnesium and vitamin K.
Honey
Perhaps you are confused why honey is included in the list of food or drink that helps a person to sleep. According to the study, the consumption of honey can actually help the storage of glycogen in the liver.
If the supply of glycogen in the liver runs out, the body can produce stress hormones such as cortisol and adrenaline that only disturb sleep at night. For that, honey makes the storage of glycogen in the liver remains. Before going to bed, you can drink a cup of water add honey.
Warm milk
A glass of warm milk before bed is also a solution to sleep well at night. Milk is rich in tryptophan will produce serotonin. The high calcium in milk can also make tryptophan in the brain into melatonin.
Chamomile tea
Chamomile tea has been known for a long time as a solution to overcome insomnia. This is because the chamomile contains flavonoids and glycine can reduce anxiety by relaxing the nerves and muscles.
However, according to University of Maryland Medical Center, tea is not recommended for pregnant women.
0 Response to "Food and Beverage for better sleep"
Post a Comment