Foods for Better Sleep

Health and Wellness » Sleep Apnea Care in India » Foods for Better Sleep

While following a hectic lifestyle, you should be take care that you are not compromising on your sleep. If you do not get proper sleep, the next morning you would suffer a lot. An improper sleep will result in many medical complications. There are many factors that contribute for getting a proper sleep. A scheduled time for sleeping and getting up in the morning, a cool and quiet bedroom and a healthy diet are responsible for getting a sound sleep. Here are some details on foods for better sleep.

Your quality of sleep is dependent on the type of food you eat. Consume the foods that are helpful to promote rest. Do not eat these foods immediately before going to bed. Take a gap of 2 hours before sleeping. These foods have the tendency to increase the blood flow to the digestive system which allows the heavy digestion part to carry and give them sound sleep effects.

Stay Away from the Following Foods

Do not eat spicy foods during dinner as they can cause stomach problems and heartburn which may make you feel uneasy while sleeping. Do not drink alcohol while going to bed. Alcohol reduces the sleep quality and will wake you up at night. People have wrong misconceptions that alcohol promotes sleep. So avoid drinking alcohol few hours before going to bed.

Do not take caffeine before going to bed. Caffeine causes sleep problems which will make you feel uncomfortable while sleeping. Do not drink too many liquids at evening time. This will make you visit the bathroom many times and thus, you won’t be able to sleep properly.

Foods for Better Sleep

Whole Grains

Foods which are fiber rich are good for getting proper sleep. Quinoa and brown rice are rich in fiber. They will help to keep your stomach full and also contains an important acid known as a tryptophan which increases the serotonin level. Serotonin is the neurotransmitter which calms the nervous system and thus, gives you a sound sleep. Whole grains play a vital role in making your body rest and sleep in peace. Eat foods which contain whole grains at dinner time.

Fruits

Fruits are rich in tryptophan, a sleep inducing amino acid. Mangoes, dates, etc. are rich in tryptophan. Instead of eating deserts at night, it is always advisable to eat fruits that may keep your stomach full at night and give you proper sleep. Fruits have high anti-oxidant contents. They are the most detoxifying foods that can be consumed at night time.

Oatmeal

Oatmeal is rich in proteins and carbohydrates. Most of us think that oatmeal is the best breakfast to have. The fact is that it works well in the evening time too as the carbohydrates cause a serotonin release in the body. Serotonin is a hormone which decreases stress and places you in a calmer state. Oatmeal is said to be a slower digesting source of carbohydrate and helps to get a proper sleep at night. So add oatmeal to your evening meals too.

Warm Milk

Warm milk is again an important food which helps to get proper sleep. A glass of milk before going to bed promotes good sleep. Milk contains tryptophan amino acid which helps to get faster sleep. Milk gives a soothing effect and relaxes the body’s stress and helps the body to get a better sleep. Milk serves as a calcium dose which functions in the brain to carry the melatonin production. Melatonin is the substance which controls your sleep naturally. You can add honey to sweeten up the milk which also releases the serotonin hormones responsible for a good night sleep.

Eat Cherries

Cherries are rich in vitamins. They contain melatonin which is found in human beings which assist to regulate sleep. It is always advisable that you eat dried or fresh cherry before going to sleep as it will help you to get a better sleep at night.

Eat a bedtime snack before going to bed. You can eat dairy products like non fat milk and whole grain cereals which will keep your stomach full at night and give you a sound sleep. The dairy products contain tryptophan which helps to fall asleep and carbohydrates are also helpful for the same. So consume these foods for better sleep.