What can you eat for a good night’s sleep?
Did you know - what you eat may also affect how you sleep at night? Now you can control a good night's sleep by your food.
A substance called tryptophan in dairy foods promotes sleep. Other good sources are eggs, nuts, seeds, bananas, nectar. So, consuming these foods help you sleep better.
The meals rich in Carbohydrate may also help. If you have a sleep problem, a little food in your stomach may help you sleep. Just keep the snack scanty. A heavy meal may tax your digestive system, making you uncomfortable.
People who often eat high-fat foods gain weight, and their sleep cycles tend to get disrupted. It is because a heavy meal activates digestion, which can lead to nighttime trips to the bathroom.
It is no surprise that a cup of coffee in the evening might disrupt your sleep. But don't forget about the low-caffeine sources, like chocolate, cola, and tea. You need to cut all caffeine 4 to 6 hours before going to bed.
Some medicine like painkillers, weight reducing pills, diuretics, and allergy or flu drugs contain caffeine. Check the label of drugs to see if your treatment interferes with sleep or can cause insomnia.
Consuming alcohol may help you fall asleep quicker. But you might not sleep well. You may wake up often, tossing and turning, and even having headaches, night sweats and nightmares. For a good night's sleep, it is better to avoid alcohol 4 to 6 hours before bedtime.
Spicy cuisine can lead to heartburn as well as disrupt sleep. If you take a heavy meal, finish it at least 4 hours before bedtime.
Staying hydrated throughout the day is excellent for your body, but reduce the amount before bedtime. You may not like paying visits during your sleep.
Nicotine is a stimulant, with similar effects of caffeine. Avoid smoking before bedtime. Even if you wake up in the mid-night, don't lit up one stick. Keep trying to quit - it is not easy, but it is worth it.
Source: World Health Organisation
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