Relationship between diet and good sleep

Health Owainnub August 7, 2016 0 0
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A good night's sleep is very important for your health. But a good night's sleep is not for everyone obviously. Many people suffer from problems such as difficulty falling asleep and restless sleep. Everyone knows that it is better not to drink coffee before bedtime, but there are many other nutrients that may impair your sleep. Many people are unaware of this.

What you should not eat before bedtime

Coffee, cola, chocolate and tea
Foods containing caffeine hinder sleep, everyone knows that. Therefore important to drink no coffee just before bedtime. Caffeine stimulates the brains, kidneys, the stomach and the intestines. Caffeine has a stimulating effect and chases away the fatigue. But not only in coffee is caffeine, including products such as chocolate, tea and cola is caffeine. Let this therefore foods like coffee stand before you go to bed.
Alcoholic beverages
Many people think that they sleep with a glass of alcohol on better, called nightcap, but that's not true. What is true is that alcohol helps you fall asleep. But after a while, about three hours later, the effect is gone. You'll restless sleep, confident when you have large amounts of alcohol until you've taken. You go wild dreams, you get a headache and often this is accompanied by heavy sweating. Not very conducive to a good night's rest.
Smoking
Research has shown that smokers are less likely to fall asleep than non-smokers. In addition, smokers would sleep less deeply and wake up more often during sleep. As caffeine also has a stimulant effect of nicotine. In addition, a person who smokes a lot more restless sleep, because during sleep induces the body withdrawal reactions because for a long time is not smoked. Morning craving the smoker therefore for a cigarette. Another good reason to stop smoking.
Spicy foods, fatty foods and sweets
Eat before you go to sleep no spicy food. This can cause heartburn and bloating you will keep from sleeping. Anyway is that you should not go to bed on a full stomach. The food remains half-digested in your stomach behind, which has a negative effect on your sleep. This is particularly true for fatty snacks or sweets. On the other hand it is not wise to go to sleep with an empty stomach. The hungry feeling you will get in the way to sleep. In that case you have a light snack.

What you may eat before bedtime

Milk, yoghurt and banana
These foods you should eat half an hour before bedtime. In these products, namely the substance is tryptophan. This is a naturally occurring amino acid and belongs to the category of essential amino acids. Tryptophan is required for the production of the neurotransmitter serotonin. This substance makes sure we feel comfortable and affects our confidence, our emotions, sexual activity, appetite and makes you sleepy. Tryptophan is also include in dates, beans, tuna and salmon.
Whole wheat bread
Wholemeal bread also has a beneficial effect on your sleep. The carbohydrates in whole grains cause the increases serotonin in your body. By the serotonin you become calmer and therefore you fall asleep more easily and sleep through. A light whole grain snack is therefore recommended if you want to fall asleep quickly.
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