Choosing Foods That Help You Sleep...
To Finally Get A Good Night's Sleep
One of the sleep aid tips that I can give is to eat foods that help you sleep such as Montmorency cherry, babanas and reduce your consumption of coffee, chocolate to avoid the "bad" caffeine effects.
Eat Well = Sleep Well = Feel Well
The food you consume can have an impact, either negatively or positively on the quality of your sleep. Too often we pay too little attention to what we eat, especially at dinner and our sleep is disturbed.
Each person is unique and certain foods can disrupt my sleep and have a little influence on yours...
To know what foods can help you sleep well is a must don't you think?
First It Is Important To Understand The Role Of Digestion
During digestion, the energy contained in food is extracted and goes to the cells. The entire process takes between 18 and 24 hours and occurs in 4 steps:
If you take 3 meals/day, your body is working full time to digest, process, assimilate...and so on. Your body also works while you sleep.
- 1-eating foods
- 2-food processing(mastication and digestive enzymes)
- 3-assimilation of nutrients
- 4-elimination (and construction of new cells..for example intestinal cells live only 36 hours...they are often replaced!)
It's possible to facilitate the work. Just avoid imposing several tasks at once.
If you go to bed and digestion is over, assimilation of nutrients will be faster....this will leave more time for the construction of new cells and a restful sleep!
Some sleep aid tips, including foods that help you sleep are well known, others are less obvious.
Which Foods Should You Try And Which One Sould You Avoid To Improve The Quality Of Your Sleep?
- Avoid overeating and eating too late. It is recommended to wait between 1 and 2 hours after you finish eating before going to bed
- Dinner should be rich in carbohydrates (choose low glycemic index foods) and low in protein (eat meat, poultry, egg at lunch and legumes, tofu at dinner).
****Such a meal creates a high concentration of tryptophan (amino acid) and during its passage through the blood brain barrier of the brain, tryptophan will be converted into serotonin and melatonin, two hormones that contribute to good sleep****
- Eat a banana. It is rich in tryptophan and vitamin B6 (soothes the nervous system)
- Avoid to go to bed when you're hungry...your hunger will keep you awake
- Try herbal tea...chamomile, melissa, orange blossom, passiflora, vervein, valerian
And More Foods That Help You Sleep
- Montmorency cherry contains a significant quantity of melatonin, supposedly enough to produce a positive effect on your sleep
- Increase your consumption of omega 3 foods because there is a positive relationship between serotonin levels and omega 3 levels. Try fatty fish (salmon, trout, mackerel, halibut, sardines), oil and flaxseed, canola oil, walnuts...
- If you eat too much food rich in protein, this may cause higher blood levels of tyrosine, an amino acid used to produce dopamine
- Try a glass of warm milk before you go to bed...tryptophan is abundant in milk protein
- Pumpkin seeds are good food for those who suffer from insomnia. They contain a high concentration of tryptophan which promotes sleep
- Avoid alcoholic beverage in the evening. Alcohol promotes sleep BUT disrupts the sleep cycle by shortening the duration of sleep and promoting nightmares. Alcohol is a muscle relaxant but increases snoring and can also worsen sleep apnea. Alcohol also drops the level of melatonin, a hormone needed to sleep
- Choose foods that are digested quickly and easily to prevent nightime awakening and stomach pain. Avoid spicy foods, fried foods, mushrooms, old cheese, meat that require more time to be digested
- Avoid stimulants such as coffee, tea, soft drink, energy drink. Caffeine they contain is a very powerful stimulant to the nervous system and its effect can last several hours (can be more than 6 to 8 hours!!). Replace caffeine by:coffee cereal, herbal tea, sparkling mineral water, carob
- Finally it's important to detect nutrients deficiencies. For example, B vitamins help to relax and promote sleep. Nutrients such as B complex vitamins, calcium and magnesium (they both help to relax), iron and zinc are involved in the brain's chemical balance. Such a nutritional deficiency can reduce the quality of sleep
Foods that help you sleep are easy to incorporate in your daily routine. Add ground flaxseed to your smoothie or salad, eat a banana, have a vegetarian meal, drink ceral coffee, choose non-alcoholic wine and have a good night's sleep!!
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