Sleep is something that we relentlessly crave, yet we never seem to get enough of it. The situation of snoozing or sleeplessness is common to the majority of people in the modern society. Nothing is more unwelcome and annoying than insomnia and the evidence is piling up that sleep is critical for good health. So, in order to get the best health state as well as sleep possible, it is necessary for you do a lot of things starting from your lifestyle, your thought, and your diet. In fact, what you eat affects how you sleep. If you could pick the right foods to consume and easy and tasty dessert recipes to create in order to help you get better sleep, wouldn’t you? In this article, we focus on giving you which foods to eat and which to steer clear off for the best sleep. Hope that these tips can be useful for your need.
I. 8 Worst Foods For Sleep
It seems so strange when it comes to health that protein is necessary and good for human health. Yet, with sleep, too much of it means that you will get less sleep at the end of the day. That is because the condition of high protein in your diet will provide you with more energy and it will not calm your body down. Thus, you had better consume a high-carb and low-protein snack which is less than 200 calories before going to the bed
The chance of getting a restless night of sleep will be higher if you drink alcohol too much, especially before going to bed. One study indicated that a glass of vodka or bourbon mixed with caffeine-free soda at bedtime enhanced the amount of time people spent awake in the night by 15 minutes. After drinking wine, you usually get drowsy and fall asleep fast; nevertheless, in fact, you do not go through the REM period of sleep. Once you do that, you will not get a deep and uninterrupted sleep. The bags under your two eyes will tell you in the next day.
Coffee contains caffeine, that is a central nervous stimulant. It is recommended that you should not get an espresso in the afternoon. This can affect your sleep for longer that you would expect. In reality, caffeine could remain in your body for hours and make you feel energized even it is night.
In order to get better health, you also need to aware the benefits of each type of foods, so, I recommend you should read the instructions in this high-calories foods guide and the most delicious paleo recipes book to broaden your knowledge about food.
Some of you might aware that consuming coffee and strong tea will not beneficial for your sleep, but you might not know that chocolate also sabotages your sleep. Dark chocolate, in particular, could have as much caffeine as a soda or coffee. Therefore, if you would not drink one cup of coffee close to bed, you also should not indulge in a chocolate bar either.
5. Fatty Foods
Fatty foods have bad effect on human being’s heart. Besides, they also disrupt the sleep. A study points out that those people who consume a lot of fatty foods might go through an outcome of marked similarities to the daytime sleepiness. The fattier your meal, especially your dinner is, the less sleep you will get. This will cause uncomfortable heartburn or stomach problems if you lie down. So, try to avoid eating high fat snack at least 2 hours before going to bed.
6. Spicy Foods
Spicy foods like Thai takeout can not only make your mouth on fire but also cause sleeplessness or nightmares. According to a study, those people who ate Tabasco sauce and mustard in their dinner had increased body temperatures and more trouble falling asleep, felt being disrupted and more awake at night than those who did not.
Yes, you had better cut the fluids by 8 p.m in order to maintain a deep sleep. The reason is simple. Staying hydrated through the day is good for you own body, but drinking fluids before going to bed is not a good idea. I will bet that you will constantly get up to go to the bathroom if you take too much fluid at the night before. So, curtail your fluid by 8 p.m.
8. Ice Cream
A bowl of ice cream can be the most relaxing bad-breakup bad accompaniment. Normally, ice cream is packed with fat, and sugar. These substances will pump your body full of energy after hitting the hay. On the top of that, sugar will be turned to fat; thus, this is lose-lose situation in general.
II. 10 Best Foods For Sleep
After reviewing all foods that may be harmful for your sleep, it is time for you to take a look at the foods that can absolutely induce the sleep. Try to get more shut-eye? Then, you cannot overlook these 10 following tips of best foods for sleep:
1. Cottage Cheese
In order to sleep better, you can take a simple half-to one cup of cottage cheese before going to the bed. It includes slow-digesting casein proteins and amino acid tryptophan which can induce sleep in your body and help you obtain a better sleep at night.
This is considered as one of the best foods for sleep that you should add into your diet plan. A handful of these heart-healthy nuts could allow you to get a good night’s sleep. They include both muscle-relaxing magnesium and tryptophan. This food provides you with a proper amount of proteins that can help you maintain a balanced blood sugar level when sleeping and promote sleep through switching you from your alert cycle to the rest cycle. It is great if you can consume a tablespoon of almond butter at bedtime to get your body relax.
Flaxseeds are high in a natural mood lifter which is omega-3 fatty acids. In general, fatty acids are beneficial in maintaining and improving sleep. Human being need to take three categories of fatty acids which are omega-3, omega-6, and omega-9 fatty acids. You can find them in flax oil. To get these necessary substances, you should take 2 tablespoons of healthy flaxseeds on the bedtime oatmeal.
4. Warm Milk
Having a glass of warm milk can actually promote your sleep faster. The reason behind this recommendation is because of the truth that milk includes tryptophan amino acid. For the majority of people, the warm liquid, especially the warm milk, can supply a soothing effect. In other words, milk also provides people with a great dose of calcium for regulating the production of melatonin – a substance that can naturally take control of their sleep-wake cycle in their brain.
If you love to drink something sweet, then you can add a tablespoon of honey into your milk glass. Just enjoy it and see the improvement in your sleep quality.
Most fish, particularly halibut, salmon, and tuna contain vitamin B6 which is essential to make the sleep-inducing hormone – melatonin. Fish is also proven that brings the ability to against aging process and feed the brain with important vitamins. So, why don’t you eat fish to improve your overall health and boost your sleep quality for good?
You had better eat just a banana before bed if you worry about falling asleep every night. This kind of fruit is packed with an excellent source of potassium and magnesium which allow your body to relax your overstressed muscles. You can give this incredibly, simple and tasty bedtime smoothie: Blend a single banana with a cup of milk before hitting the hay to promote your sleep naturally.
7. Hard-Cooked Egg
If you are meeting trouble with falling asleep at night, it may be because you ate snacks with too high in simple, high sugar carbohydrates in the dinner such as cake and candy.
Thus, you can eat an egg, cheese, or other protein-rich snack to drive your body to a sleep-mode easily. Remember that too much protein also causes the bad impact on your sleep, so just a proper portion will support you the best.
A glass of cherry can be an efficient way to fall asleep more quickly. Cherries, especially tart cherries, can boost the body’s melatonin that will be helpful for those who are living with insomnia. So, having a serving of fresh, frozen, or even dried cherries will make you sleepy. Just start doing this right today to see how amazing it would be.
Similarly to dairy products which are considered as calcium-rich foods, green leafy vegetables like kale and collards, also contain healthy doses of calcium. There was a research found that being in the situation of calcium deficient will make you difficult to fall asleep.
You do not need to feel guilty about having a small bowl of cereal before bedtime if it is whole-grain, low-sugar cereal. Not only it is healthy but also helps you snooze, increase blood stream, and induce the sleep because of the complex carbohydrates included in it.
Besides, for sleeping better and staying healthy, you should learn ways to boost immune system.
So, these are some ultimate tips of best and worst foods for sleep that used successfully by many people all over the world. Hope that you have learned something new! Well, acknowledging foods for sleep and getting better sleep might require much effort and patience, and keeping it simple and innocent is the key to help you get a healthy body.
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