The tight sleep after working whole day long is the dream of ever person.
It is a fact that what you eats affect your sleep. One can enjoy the sleep when their Brain is also at complete rest.
If you change the diet, you can sleep peacefully for a longer time till the sun rises. Here are some foods that contribute to the restful sleep. The foods that contribute to the sleep are known as sleepers.
Some foods make an individual calm, some makes relax and some wake up the Nervous System.
The troubling events are mostly the cause of sleepless nights. When nothing else works than the people think about the foods that can make them sleep.
The foods containing high Sugar can cause indigestion and it interrupts with the Hormones that affect sleep.
The researcher Ritika Samadda, Regional Head, Diabetics at Max Healthcare in New Delhi says that anyone who is suffering from difficulty in sleeping, waking up too early could be suffering from Insomnia. It is a medical condition that can range from Medical conditions to irregular eating habits.
Don’t rely on pills for the sleep rather go for eating right food that may help you to enjoy tight sleep.
Ishi Khosla, the clinical Nutritionist and Director say that the chemical Tryptophan is present in the foods; it is a raw material that Brain uses to release the sleep Hormones. Serotonin and Melatonin are the sleep Hormones. The higher level of Serotonin produces sound sleep.
Here are 10 best snooze foods that may give you sound sleep
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Warm Milk
The old wives say that a glass of Milk can give you better sleep. It can help in the inducing sound sleep because it contains Tryptophan, Which creates the sleeping-Hormones.
Almost all the dairy products are rich in Tryptophan.
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Whole Wheat products
Whole Wheat products contain Magnesium, Vitamin B6 and Vitamin B12 in it. All these nutrients are the sleep friendly nutrients.
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Vegetables
All the Vegetables are rich in Tryptophan. So, they can also contribute to bring the peaceful sleep. One should incorporate them in the Day’s and Night’s Meal. A German study shows that Vegetables like Lettuce, Spinach, Broccoli and Kale contains Vitamins fights against Stress and induces peaceful sleep.
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Carbohydrate Foods
The Carbohydrate foods can breakdown early during the process of Digestion and they have higher ranking of Glycemic. These foods can make you fall asleep earlier by speeding up the release of Tryptophan, The chemicals which promote Sleep.
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Bananas
Bananas are rich in Potassium and Magnesium. It helps to relax the muscles and gives a peaceful night sleep.
Bananas also help to lower the Blood Pressure while sleeping.
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Popcorn with Cheese
Popcorn with Cheese is a good combination of Carbohydrates and Dairy. Dairy contains Tryptophan in it, which helps in releasing sleep Hormones and the Carbohydrates in the Popcorn helps to absorb the Tryptophan from Brain.
One can go for home made Popcorns at night time.
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Top your Salads with the Chia Seeds
The Chia Seeds contain sleep inducing nutrient known as Amino Acid. It raises the level of Melatonin and Serotonin in the Blood that enhances stable sleep.
Just 2 ounces of Chia Seeds helps you to snooze for a longer time.
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Tart Cherry Juice
Tart Cheery Juice is rich in Melatonin, a sleep Hormone that regulates the sleeping patterns.
Drink this juice, an 8 ounces in the Morning and 2 hours before going to bed at Night.
To get full benefit of this drink, try to take it at the scheduled time every day.
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Turkey Burger with Spinach on Whole Wheat Bun
It is a best Meal for perfect sleep. The Turkey Meat contains Tryptophan in it. It not only contains the
Tryptophan, it also creates the Serotonin, which helps to regulate the sleep.
The Spinach contains Iron in it, which is known for the relief of symptoms of restless leg. -
Valerian Tea With Honey
A cup of Valerian Tea with Honey before going to bed is an old trend. This Tea contains Natural compounds that help to decrease the amount of time taken to fall asleep.The Glucose in Honey helps to relax while sleeping.
The above mentioned are the few foods that helps in enjoying peaceful sleep.
Try to avoid eating late at night; it is not a good habit because it forces your body and Brain to digest instead of taking rest. Avoid eating 3 hours before going to bed at night.
