integrated diet (3)

The Best Foods for a Good Night Sleep

 

What you eat can greatly affect the way you sleep, so in order to get a good night's rest, it is essential to choose foods that calm your mind and body rather than those that stimulate you. Some types of foods will naturally promote rest and relaxation, particularly those that contain the amino acid tryptophan that the body uses to make serotonin, the neurotransmitter that slows down nerve activity within your brain.

Tryptophan

Since tryptophan is a precursor of other neurotransmitters in the brain, including serotonin and melatonin, foods that are rich in dietary tryptophan will help you feel relaxed and sleepy. Foods like turkey, hummus, lentils, and kelp are naturally rich in tryptophan and also contain nutrients that provide a host of other health benefits. In addition, bananas do not contain tryptophan, but also potassium and magnesium, which are natural muscle relaxants. Fresh and dried cherries are also one of the only natural food sources of melatonin.

Carbohydrates

Foods that are rich in starchy carbohydrates with high glycemic index may also promote better sleep, as they help to stimulate the release of insulin and tryptophan and the cause of these stupefying substances to enter the brain. According to a study published in the American Journal of Clinical Nutrition, carbohydrates that are at the upper end of the scale of the glycemic index, meaning they increase the rate of bodys sugar quickly, promotes sleep when If they are consumed at least four hours before bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal, and honey are among the healthiest choice of simple carbohydrates.

Calcium

Calcium helps the brain tryptophan use of melatonin for the manufacture. Some combinations, such as whole grain cereal with milk, a peanut butter sandwich, or crackers with cheese contain both carbohydrates and calcium work together to relax the mind and body. Calcium itself is so beneficial to help you sleep because it is a natural muscle relaxant that can also help you manage stress levels.

Timing

The consumption of these various foods calms the nervous system and causes a hormonal reaction inducing sleep, helping you rest better at night. However, timing is everything as a right too late or eating large meals before bedtime can actually have the opposite effect and prevent you from sleeping. It is best to eat these foods later in the day or at least one hour before bedtime, as it takes about an hour for tryptophan from food sources to reach the brain.
Above all, it is important to avoid foods, heavy in fat within two hours of bedtime, because they require a lot of work to digest and can cause stomach problems and heartburn stomach. It is also wise to avoid drinking too much liquid, including water, juice, tea or other liquids as this may result in frequent bathroom trips throughout the night. Beverages containing caffeine, such as soda, coffee or caffeinated teas not only act as diuretics, but will also keep you stimulated and make falling asleep more difficult.