Food and Sleep
A sound body has a sound mind.
We often hear this phrase. Sound sleep is also an integral part of our health.
It is one of the important needs in life. Proper sleep helps to maintain body
functions. If you do not have proper sleep, you may face several health issues.
It includes laziness, headache, restlessness, and low concentration.
Food affects your sleep in one positive way or the
other. Various foods have various effects on our sleep as well as health.
That’s why it is necessary to know what to eat or not before going to bed.
1. Keep away from heavy and
Try to avoid spicy, heavy foods
at night time. They take a lot of time to digest. Besides spicy foods cause
fatness and heartburn. It will lead to disturbing your sleep. Instead, use
light, simple food items. But, if you wanna eat some spicy food, have it at
least 4 hours before sleep.
2. Have some snacks
Snack is a good choice for a
patient with insomnia. It will help out your stomach. But keep the amount of
snakes low. A whole-wheat toast, a sandwich, or a bowl of oatmeal will moderate
3. Use tryptophan-rich foods
Tryptophan is a sleep-promoting
agent. It is found in dairy products and keeps your digestive system strong. It
also leads to having sound sleep. Besides dairy products, nuts, bananas are
also a good source of tryptophan.
4. Beware of your medication
Most of us use medicines like
pain killers, cold medicines, and sleeping pills. These medicines contain a
heavy amount of caffeine. The quantity of this caffeine is more than a single
coffee cup. So do read the prescription before using such medicines.
5. Do Exercise
Medical research has proved
that daily exercise does miracles. It keeps our body healthy and stays active.
Moreover, it regulates blood flow, weight, and cholesterol. Exercise is a
shielding element for the body as it boosts up the energy level. A little
exercise in the day time will not only keep you alert but also lead to soothing
sleep at night.
6. Foods make you feel drowsy
Avocados, chocolates, nuts
contain a rich amount of tryptophan. These food items also have melatonin and
serotonin. These are sleep moderating substance and make you feel drowsy. Apart
from all that, a warm glass of milk works wonders. Milk itself contains a high
amount of tryptophan and lets you enjoy a restful sleep.
Enjoy a healthy nap by
including fish in your daily meal. Fish contains sleep developing elements
tryptophan. Like salmon, tuna and snapper have vitamin B6. This vitamin is
helpful in the production of melatonin. Thus, it regulates body function and
gives sound sleep.
Nuts are rich sources of
proteins and magnesium. Almonds, oats, and walnuts are healthy diet resources.
These nuts also have a specific quantity of serotonin and give you sleepy
Kiwi, bananas, and cherries are
full of vitamins and minerals. These are natural sources to moderate body
function. Research has proved that people who eat two kiwis sleep faster.
Cherries and bananas also have a rich quantity of melatonin.
7. Impacts of Caffeine
Caffeine is an anti-sleeping
agent. It keeps us stay alert. This is the reason most of us start our day with
coffee or regular tea. Besides Coffee, sodas, energy drinks and chocolate do
have a large quantity of caffeine. The use of such foods before sleep will
disrupt your sleep.
3 bonus tips for healthy sleep
and healthy diet
Here is 3 bonus tips for healthy sleep and healthy food.
Avoid Caffeine in certain
hours like in the afternoon and evening time. This time, the stimulating
function of caffeine will make you alert and active. As a result, your sleep
will be disrupted.
Do abate alcohol consumption
as alcohol is a rival against peaceful sleep. Though alcohol gives drowsy
feelings that are temporary.
Maintain your dining hours.
Avoid eating heavy and spicy food or eat too late. Because this may cause a
disturbance in the digestive system.
That was all about sleep and food
that affects your sleep. Foods need to avoid and to eat for sound
sleep. Sleep is an integral part of our life. Hopefully this article will give you useful
information about effects of different food on human