May 16, 2015
Sleep is something we relentlessly crave, but we often do not seem to be getting enough of it. Researchers have shown that a good night's sleep is essential for health and nothing could be more annoying than having insomnia. It’s not just the daily stress of life that keeps you from sleeping; your diet also play a big role in it. Hence, you should know what foods you should eat before you go to bed to get nice amount sleep. Here are some good foods to eat before bed.
The cereal and milk is as good for pre-time snack as it perfect for breakfast. The combination of carbohydrates and protein causes formation of ‘’happy hormone’’ serotonin which in turn produces melatonin, a neurotransmitter that is known to have a calming effect. However, you need to make sure you stay away from sugary cereals in order to avoid getting high sugar content before going to bed.
Banana contains high levels of magnesium which acts as a muscle relaxant and can help you start snoozing faster. One banana contains around 422 miligrams of potassium, which is enough to regulate sleep patterns and nerves.
According to a study published in the European Journal of Nutrition, tart cherry juice is an effective sleep aid. During the study adults who drank two glasses of cherry juice on regular basis slept an average of 39 minutes longer than those who did not drink it. Cherries can boost some of the highest levels of melatonin among natural foods.
You may remember when your mom insisting that you drink warm milk before going to bed. However, the science behind it is lacking in suggesting how just a glass of warm milk can make you sleepy. There is not enough of tryptophan in a glass of warm milk so you would actually have to drink a gallon and a half of it to feel any effect. Nevertheless, it is likely that warm water works as a placebo for inducing sleep, as it is comforting.
According to a study conducted in 2007 by the American Journal of Clinical Nutrition, consumption of jasmine rice four hours before bedtime cuts the amount of time to fall asleep in half. Jasmine rice is high on the glycemic index which help you fall asleep sooner.
Sweet potatoes are considered as sleeper’s dream. They provide sleep-promoting complex carbohydrates and muscle-relaxant potassium. Eat a couple of sweet potatoes couple of hours before going to bed and you can expect a nice sleep.
Studies have shown that root of the valerian plant can speed up the onset of sleep and improve sleep quality. Drinking valerian tea provides you a relaxing ritual before you got to sleep.