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There is a popular saying “One cannot think well, love well, and sleep well if one has not dined well.” “Melinda had a trouble getting a sound sleep in the night. She used to wake up just after 3-4 hours of her sleep. As per her daily schedule, she used to finish up her kitchen works, some office paper works and lastly after taking her sip of coffee, used to get into her bed. When she consulted a physician, he suggested her to stop taking her coffee and consume some sleep inducing food. As per the caffeine content of coffee, the sleep cycle gets disturbed. And then she was handed over with a piece of paper describing foods must eat before going to bed.”
The truth is, that hunger can disrupt your sleep. This is the reason we need to eat sleep inducing food just before bed. Same way, it can be told that we may avoid things that may disturb sleep before bedtime. As per a research work, there are two hormones that signal our brain whether you are hungry or not. These are leptin and ghrelin. When we eat, leptin signals that the body is gratified, while ghrelin stimulates hunger. Once enough amount of leptin is secreted to suppress ghrelin, we will not feel hungry at all. These two hormones counter-balance each other. If the balance is out of order, it may result in subtle signs that awaken us.
What happens if you try to sleep on an empty stomach?
It is essential we eat sleep inducing food before bed. An echoing stomach can actually prevent you from falling asleep. You may also wake you up in the mid-of-sleep. As there is no food in the stomach so each and every cell in the body carves to get its energy to keep working. In order to fulfil the same your body opts for the other way out and it starts burning your stored fats to gain energy. On the other side, it contracts the muscles leading to a decreased flow of blood. This may be a cause of a headache, body pain etc.
What should one eat at the night to have a healthy and sound sleep?
When you are choosing your late-night treat, it’s vital to pick something full enough to fulfill your craving till morning. In a way to eat something you don’t wreck your ‘eating routine’. An ideal approach to get more close attention is to quiet the mind by signaling it that it’s the ideal opportunity for rest. One approach to doing this is with food. Fighting sleep deprivation with cooking is about eating the right blend of sleep inducing food with nap boosting abilities.
The soybeans are a good source of tryptophan. This is a well-known amino acid which induces sleep by promoting the formation of serotonin hormone. Serotonin is responsible for taking the body from an active wide state to an inactive and sleepy state. It brings about some chemical changes in the body to help you sleep. You can eat soybeans in the form of boiled, roasted or cooked with salt, garlic and onions.
2Yogurt, the best sleep inducing food:
Yogurt has a calming effect on our body. It is the perfect snack to eat before bed. It’s casein content is released bit by bit into the body. From times, immemorial yogurt is considered as nectar when eaten with a cut banana. A home-made yogurt can provide more benefits than the other packed ones. Else you can shop from a trusted brand also.
It is a perfect food to eat before bed. Cottage cheese offers a consistent supply of amino acids as the night progresses. This helps in muscle building and recuperation. It gradually discharges the casein protein into the body as per body’s needs. Thus, it averts hunger. You can include a tablespoon of normal nutty spread to this snack as per the taste. Microwaved lessened fat popcorn is another extraordinary sleep time snack. Attempt a 100-calorie small sack and include a punch of flavor with a tablespoon of Parmesan sprinkled cheddar.
4A glass of warm milk:
Your grandmother might have given you a glass of milk before bed. But you could have hardly figured it out that it led to your sound sleep in the night. As milk contains the amino acid tryptophan that helps in building the serotonin hormone. Especially warm milk and not hot milk has enough of chargers to activate the enzymes. These enzymes act in a fast manner to induce sleep. This is considered as one of the best sleep-inducing food. You can have milk with banana or strawberry treat.
This tart-red coloured fruit is popular for its ability to be a sleep inducing food. As per one of the studies conducted, it acts as a medicine for the adults suffering from the problem of insomnia. On the other hand, it keeps the health of your skin too. So this blessed fruit works 24 hours on your body, firstly helping you in a sound sleep and during the day adding to your skin shine too.
6A bowl of rice:
Most of the people who are on dieting try to avoid rice eating. As it is said that it may add to your unhealthy fat deposition and look bulkier. But when rice is taken in a controlled manner, it actually makes you healthy. Rice is a good source of carbohydrate, you can enjoy eating it in combination with fresh sautéed vegetables that add in fibres. This will surely not make it harmful to increase on your pounds. It is a good sleep inducing food, so do not think before adding it to your dinner item.
It is also a protein rich food. The white meat of turkey is by and large viewed as more advantageous than the dark ones. The dark meat lack in its saturated fat content, however, the healthful contrasts in both variety are little. Turkey is rumoured to bring about sleepiness. But it is a great food that can be a part of a large feast or any ceremony. The tryptophan content of turkey makes you have a good sleep. So have your part of this amazing sleep inducing food this Sunday to relieve from week-long tiredness and get ready for the coming week with a feeling of relaxation.
Matching a wellspring of tryptophan with a carbohydrate-rich nourishment makes the impacts more intense. Starches free the blood of amino acids that rival tryptophan, permitting a greater amount of the inducers to enter the mind and offering you some assistance with catching more sleep.
Some points to be taken care of:
- One should not skip the exercise: Once you are stuffing something that will promote your sleep may increase your insulin levels. And high insulin level causes fat deposition, so it is advisable to exercise at least three times a week.
- Try to avoid junk and fatty foods just before going to bed or even 2 hours before going to bed.
- AS small measure of strolling at least for 10 to 15 minutes just immediately after supper gives one a sound sleep.
- Pizza, burger, pasta etc will pile up as a flour stock in your stomach, slowing down the digestion process and disrupting your sleep cycle.
- Do not drink any type of beverages with a high percentage of caffeine in it. As caffeine is known to keep you alert for a long time. There should be a gap of 5-6 hours when you had your last caffeine based drink. Coffee and dark chocolate top this list.
- One should not eat spicy food before going to bed, as it may lead to a problem of heartburn.
- Green tea or valerian tea is actually a suggested drink to take before going to bed.
By taking care of your diet and type of food you eat before bed, will play a major role in making a transition to your lifestyle. You will feel light and energized throughout the day as you gave a better resting to each and every cell of your body. This way you will be able to fulfil your duties effectively towards life. Lastly, you can check this famous saying:“I think the best way to get a good night sleep is to work hard throughout the day. If you work hard and, of course, work out.”