Five foods that promotes sleep

Many of us suffer from sleep disorders and resort to pills for that good night sleep. Most of the time our sufferings are due to our lifestyle. Changing our lifestyle a bit will help us to escape from so many other mental and physical problems. Here is few tips to have a good sleep that I came across Bangalore Mirror.

The five foods you should eat before bed

1. Bananas

Bananas are affordable and available almost everywhere. They are rich in magnesium that relaxes muscles. They contain serotonin and melatonin that encourages sleeping.

2. Almonds

Almonds are good source of healthy fats. Tryptophan and magnesium in almonds help naturally reduce muscle and nerve function while steadying the heart rhythm.

3. Honey

A teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut of orexin that keeps us alert and thus helping to wind down.  

4. Oats

Oats are rich in vitamins, minerals and amino acids that promote sleep-inducing melatonin. Oats encourages insulin production and naturally raise blood sugar.

5. Turkey

Turkey is something which we never prepare regularly and is not available everywhere. Just of information sake, this protein rich food that makes you full is also good for sleep.

While the above five foods promote good sleep, let us see what should be avoided before hitting the bed.

Things to avoid before hitting bed

1. Alcohol

I know many of them you consume alcohol just to get a good sleep. In reality, alcohol will never help falling into deep sleep.

2. Cheese

Pizzas, sandwich, any other food you like with cheese? Cheese contains high levels of the amino acid tyramine that makes the brain feel more alert. Cheese is not a good choice before bed even otherwise.

3. Spicy Food

Spicy foods does not help to have a good sleep. The chilli peppers contain capsaicin that makes it harder for your body to regulate temperature resulting in a less peaceful night’s sleep.

4. Fatty Food

Fatty foods are hard to digest, they cause heartburn and it will be nightmarish after you hit the bed.

5. Coffee

Coffee, tea and other caffeinated drinks will never help you to get into sleep. These beverages refreshes you so instantly that you will become active for many hours. 

Credits: Bangalore Mirror