Jan
Good Night
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Good quality sleep – food choices that will help a good sleep
A good sleep is important for maintaining good health. But millions of People are not getting enough sleep and many suffer from lack of sleep. A lack of sleep can lead to reduced job performance, on-the-job accidents and even medical illnesses.
Many things can help a person sleep well. A very important factor is what a person eats more before going to bed. There are certain food can help you a better night's sleep, while other foods that can make sleep difficult.
Food, sleep before you avoid
1. Caffeine. Caffeine is a stimulant that can keep you awake. You should avoid caffeinated beverages and foods – coffee, tea, chocolate and soft drinks – Planned eight hours before bedtime. Drinking caffeine late in the day, you can keep from falling asleep and restless at night.
2. Alcohol. Although many people Use alcohol to relax them before bedtime, excessive alcohol consumption you do wake up at night. Drink moderately, if at all, drink within a few hours before bedtime
3. Heavy foods or spicy foods or foods that you know that can cause heartburn, which it difficult for you to sleep at night.
4. Some foods rich in tyramine may also affect sleep. Tyramine actually causes the release a substance that stimulates the brain to keep you awake. This is contained in fat, sugar, ham and tomatoes.
5. Smoking. Smoking causes sleep problems in many Way. Nicotine is a stimulant that disrupts sleep. In addition, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
6. Too much food. This is regarded as the main culprit why many people, especially those that are not always about sleeping with before a hard time sleeping suddenly. Experts say that if an individual have to eat, is the tendency that the belly will have a hard time digesting. Too much food could also impact on which, as result, the digestive system and even lead to clinical disorders such as ulcers, if done often.
7. Do not drink any fluids within Go to bed 2 hours. This will you wake up repeatedly during the night for making trips to the toilet.
Foods that help you can get sleep
1. Tryptophan-rich foods. Tryptophan is an amino acid that converts melatonin and serotonin, your body. These are chemical messengers that soothes the mind and Helps you sleep. Therefore, tryptophan is popularly known as a very powerful natural sleep aid. Foods rich in tryptophan include bananas, eggs, honey, poultry, fish, Peanuts, sunflower seeds, sesame seeds, hazelnuts, and Turkey.
2. Carbohydrate-rich foods. Carbohydrates act as a natural sleep aid by stimulating the production of serotonin increases, a brain chemical that relieve stress, relaxation and promotes sleep. Eating carbohydrates with tryptophan-containing foods makes this calming amino acid more available to the brain. A high carbohydrate meal stimulates the pancreas, insulin release, which many redirects your other amino acids away from your brain. As a result of tryptophan with little competition. Some good sources of carbohydrate foods include brown rice, potatoes, whole grain pasta and all whole grain bread.
3. Calcium-rich foods. Calcium helps the brain to produce tryptophan, melatonin. Therefore, dairy products, both tryptophan and calcium mentioned, are one of the top sleep-inducing foods. Foods high in calcium include milk, cheese, yogurt, ice cream, sardines, salmon, broccoli, tofu, egg, and calcium-fortified foods
4. Vitamin B. Vitamin B6, thiamin and folic acid improve sleep because she amino acids, including tryptophan, which is necessary is to regulate serotonin production. B-vitamins may also influence the effect of melatonin, a hormone-like compound believed to sleep pattern.s regulate food rich of vitamin B-rich liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals contain, and soybeans.
5. Herbs. There are many herbal, the known for the nervous system contribute to the relaxation and induce sleep quietly. Some herbs that are known as a natural remedy for sleep chamomile, passion flower, Lavender, rosemary and valerian.
About the Author
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Maroon 5 – Goodnight Goodnight
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