Context
Introduction
Sleeping properly at night sharpens concentration and increases our productivity, better calorie regulation will be there. Good sleep also helps to keep our immune system strong, lowers inflammation, and much more.
But in today’s time What we eat, when we eat plays an important role in our taking a sound sleep cycle. Diet and sleep are correlated with each other. By improving your diet and lifestyle behavior you can improve your mental as well as physical health. It also reduces the risk of a myriad of health conditions; from health diseases and stroke to diabetes and obesity. Present Current generation is not aware of the effects of taking unhealthy food and because of this, its direct effect on sleep cycle and health is evident.
Data Studies show that consuming more sugar, less fiber, high carbohydrates, high processed food and more saturated fats the whole day disturbs your sleep at night. It brings laziness and fatigue to your body and affects your sleeping pattern.
A sleep-promoting diet is rich in vegetables, fruits and whole grains, lean protein, and dairy should be included in our plate
Food items to avoid
•Heavy food must be avoided like fatty, fried, cheesy food, etc. as it takes more time to digest in your stomach. Indigestion may also occur and this will may keep you awake at night.
•Food with Caffeine content in it must be avoided like tea, coffee, chocolate, dessert, etc. Most health experts suggest avoiding caffeine before sleeping as it makes it difficult to fall asleep and may stay in your bloodstream for up to six hours after consuming it. Eating or drinking it, too close to bedtime may also cause sleep disruption.
•Tyramine rich food like tomato, soya sauce, eggplant, red wine, and aged cheese. The amino acid they contain can cause the brain to release natural stimulants that facilitate triggers brain activity and make it difficult to sleep.
•Food with sugary treats should be avoided as the overly sugary snack can cause your blood sugar to spike and crash. These items are not good at nighttime.
•Spicy food must be not included in your diet especially at night as it increases your body temperature which may create problems like heartburn while sleeping. Naturally, our body requires a low temperature for sound sleep.
•Acidic food like raw onion, citrus juice, white wine, and tomato sauce must be avoided as it cause the heartburn problem worse due to which sleep may be disturbed.
Food item to be taken for sound sleep
A night of sound sleep helps to reduce the risk of chronic illness, keep your brain healthy, and be good for your internal body. So, there are the best food items that you may include in your diet as they promote sleeping properties:
•Chamomile tea is a herbal tea as it contains flavones that are a class of antioxidants. It improves sleep quality and boosts your immune system. It reduces the symptoms of depression and also lowers the risk of heart diseases and cancer.
•Banana is a rich source of potassium, vitamin B6, and serotonin that relax our muscles and helps to take get good sleep.
•Almonds and walnuts are rich in magnesium and melatonin that provide 19% of your daily need in with only 1 ounce. It helps to get rid of insomnia, reduce inflammation, stress and provide us fiber, antioxidants, and healthy monosaturated fats.
•Food items that contain Complex carbohydrates such as cereals, whole grains bread, pasta, brown rice, etc. helps to promote sleep. Avoid food like bread, pastries, cakes, cookies, sweets, etc. as they contain simple carbohydrates which tend to disturb your sleep and reduce serotonin levels.
•Warm milk is a commonly used home remedy to promote good sleep as it contains a rich source of calcium, melatonin, vitamin D, and tryptophan. It relaxes our body before sleeping which acts as sleep-promoting property.
•Fishes like salmon, halibut, and tuna are abundant in vitamin B6. It increases the level of melatonin in our body which helps you sleep at night.
Conclusion
It is important to remember that what and when you eat or drink. This not only lowers your energy level but also affects your sleep quality and quantity. We have to change or include the healthy food items in our diet as it they are essential to pay attention towards your diet for taking a night of sound sleep.
Getting enough sleep keeps your body active and healthy. Sound sleep regulates the appetite hormones, ghrelin, and leptin. So, choose your food wisely at night.
Comentarios