Sleep plays an important role in good health and well being throughout life. Quality sleep helps your brain to work properly and, increases your memory power, decision making capability. For students, good sleep help to learn easily and help to remember information.
There are many daily food habits that promote good sleep. How food and drink affect your sleep? alcohol might make you drowsy and help to fall sleep, But it may not be a quality sleep as well. A question arises in everyone’s mind that changes in eating habits affect sleep, the studies have proven a link between food habits and quality sleep. An ideal mix of nutrients and calories helps to promote good sleep. The following are different daily food habits you can follow easily to promote good sleep and also for good health.
- Soy foods
- Fiber-rich foods
- Whole grains
- A glass of warm milk
Green fruit salad. Green fruit is the best snack before going to bed. it promotes good sleep. If you eat two kiwis an hour before bed you will get better sleep, Click here iforgot apple. The research is done in Taipei Medical University Taiwan proven that kiwis are full of vitamin C and E, serotonin all of these helps you to snooze.
2. Soy foods
South of the Border Buddha Bowl foods made up of soy such as tofu, edamame. This helps in the production of serotonin, a brain chemical that makes the body sleep. Then you can sleep well. A night of quality sleep is better than a quantity of sleep.
3. Fiber-rich foods
Any kind of fiber-rich food is key for better sleep. Blueberry almond chia pudding contains more fiber. It is a better option you can choose before going to bed. Otherwise, you can choose fruit rich in fiber and try to eat the fruit instead of drinking them.
Most of the fish especially salmon, halibut are high in vitamin B6, which helps in the production of melatonin the sleep hormone produces in darkness. So fishes are good for better sleep.
Cherry in rich with melatonin, If you eat tart cherry you will get better sleep. a cup of tart cherry juice twice a day can make many better changes in your sleep and your health.
A dairy products like yogurt and milk help to boost up calcium. research-proven that the deficiency in calcium will make it difficult to fall into sleep.
7. Whole grains
The grains like barley and others are rich in magnesium. Journal of Orthomolecular Medicine reported that the deficiency in magnesium will kill your good sleep. These grains are also rich in vitamins and they are good for our health and body.
Banana is the easily available food in our home. the banana has many benefits. Banana is rich in potassium and it is the main source of vitamin B6. This will help in the production of melatonin the sleep hormone. Try to eat a banana before bed is helps your sleep and it is also good for your skin. It also helps to relax our muscles. Banana included breakfast will give energy for the whole day and also give a better sleep at night.
This is a calcium-rich food. It is a green leafy vegetable. The calcium deficiency in the body will make many health problems and it also affects the good sleep. Then it is better to add kale in your food for good health and sleep.
10. A glass of warm milk
Drinking a glass of warm milk before bed is an old routine. Many of them follow these routines without knowing its actual benefit. The milk can promote good sleep. Milk includes calcium, magnesium, and potassium and minerals all these are very beneficial for our body. it has the power to relaxes our body muscles. Especially it is warm and soothing can help you power down after a long day, and this will give a signal to the brain that it is time for sleep.
Almond is rich in magnesium, a mineral needed for a good sleep. And it is also good for our bones. Almond is also good for the skin to glow. research-proven that lack of magnesium can affect our sleep.
Walnuts are a good source of tryptophan, a sleep-enhancing amino acids that help to make serotonin and melatonin. Both of these are helpful for better sleep. The University of Texas research found that walnut is the source of melatonin.
Honey is an easily available item. All of them like honey. A small spoon of honey can make miracles in your life. Honey is a better medicine to prevent obesity. It is also good for your health. In many of the beauty tips, honey is the main ingredient. It is better to have a spoon of honey before bed will promote good sleep.
A salad with dinner could speed up your bedtime. Lettuce contains lactucarium, which has sedative power and affect the brain similarly to opium. Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Keep it away from heat and add two sprigs of mint. Sip just before you go to bed, you can feel the difference.
The deficiency in sleep will affect our whole body. Better sleep helps the brain to work properly. The deficiency in sleep makes a person in depression and the person feel angry. Those who do not sleep well don’t get better attention and concentration Visit here:- Pubg mobile apk. According to Krieger ” eating healthy and allowing the body to absorb proper nutrients provides the brain with the chemical environment that is produce the neurotransmitters that it needs to maintain adequate sleep.
Nutrients we get from food are work as a base of other minerals and proteins that produce amino acids that help for better sleep. Data shows that eating lee fiber, more fat, and more sugar throughout the day is linked with bad sleep. Going to bed soon after lunch will give the opposite result, try to have dinner an hour before bed.