What we eat is directly related how you eat. It is a science. The chemical tryptophan present in certain foods, which is the raw material that the brain uses to release sleep-inducing hormones-serotonin and melatonin. Adequate serotonin levels promote deep, restorative sleep.
Foods like milk, yogurt, banana, cherries, fish, nuts, flaxseed, oatmeal, honey, turkey, soy, chamomile tea, whole wheat bread, and leafy vegetables, are rich in tryptophan. Also, magnesium (found in
wheat bran, almonds, cashews, kelp and brewer's yeast) and vitamin B6 and B12 (found in wheat germ, sunflower seeds and oil, and tuna) are sleep friendly nutrients and should be involved in a day's meal.
For better results, one must have along-term commitment to a well-balanced diet and a healthier lifestyle- think regular exercise, less late nights, no junk food, and yes, no cigarettes and alcohol. After all, you can't move mountains just by sipping green tea.
German study in Psychopharmacology reveals that vegetables like lettuce, spinach, broccoli, and kale are powerhouses of vitamins that help combat stress and induce restful sleep.
Two hours before bedtime eat your food which will help you to avoid feeling uncomfortably full.An active digestive system acts as a hindrance for the body and the mind to relax.
Say no to
- The popular perception that a glass of wine acts as a sedative is a myth as it dehydrates your body. Wine will wake you up during the night, leaving you very thirsty and cranky.
- Avoid fried and spicy foods for dinner as these are difficult to digest and make the digestive system hyper-active. Think twice before biting into your deep-fried chicken.
- Caffeine is one of the most 'long-standing' products that might take up to 14 hours to metabolise. So it is best not to have that double espresso too late in the day.