Picking the right food will help you to get better sleep. The most important thing is you should know what food you should take and what food you shouldn't take.
Food/beverage that could improve your sleep.
Rich of tryptophan food
- Cottage cheese
Carbohydrates rich food
Some of us might think that eating carb before sleep makes you fat but don't over consume it. Take it with a small portion. This is because carbohydrates rich food can help to boost tryptophan in blood. A bowl of cereal, bread and cheese, is nice for a late night snacks. Here is another food that you could take :
- Candy and Chocolate (take it in small quantities)
Magnesium is known with its ability to relieve insomnia. Magnesium is a natural relaxant that could help to deactivated adrenaline. Magnesium is often referred as a sleep mineral. Expert found that magnesium can decrease cartisol (stress hormone), a hormone that can keep you up late night.
Here is the food that contain rich source of magnesium :
- Dark green leaf such as baby spinach and kale.
- Nuts and seeds such as almonds, sunflower seeds, flaxseed and cashew nuts.
- Wheat germs
- Low-fat yogurt
Calcium help the brain to make melatonin.
Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.
-William Sears M.D.
Food that contain tryptophan and calcium are the best for sleep inducers. Sources of food that contain calcium is:
- Dark leafy greens
- Low-fat milk
- Whey protein
- Fortified cereals
- Fortified orange juice
- Breads and grains
- Green peas
Food/beverages that could harm your sleep.
Coffee or energy drink contain caffeine and you should not drink this before you went to bed. Make sure you take coffee 6 hours before sleeps. Students like me usually take coffee to stay up late to study. That is why I don't get enough sleep. Food with dark chocolate also contain a lot of caffeine.
- Spicy food
Eating spicy food before your bedtime might be the worst idea ever. Spicy food can caused heartburn, indigestion and acid reflux. Before this I have tried to eat Samyang before sleep, damn, that thing make my stomach burns.
Alcohol can disrupts sleep and can deter you from entering the deeper, much needed phases of the sleep cycles. And its also lead to an extra bathroom trip.
- Avoid heavy meal
Sometime heavy meal make you feel sleepy but the fact is if you eating too much before bed can cause you to lose sleep. This is because your body is focusing on digestion of the food. Always remember, moderation is the best.
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Reference and further reading.
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Disclaimer : I am not an expert. I wrote based on my understanding and my experience. Maybe some of it is not accurately from the fact. If I make something wrong, feel free to drop a comment.