Found Here : http://outfitpk.com/top-10-foods-before-bed-to-beat-insomnia/
Cherries
One study – a small one – found that drinking tart cherry juice resulted in small improvements in sleep duration and quality in adults who suffered from chronic insomnia. Travelers often take melatonin capsules to combat jet lag. Why not a few cherries, tart or otherwise, to promote sleep?
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Milk
You may have fond memories of your mother or grandmother making you a glass of warm milk to help you fall asleep. This may not be just an old wives’ tale. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin.
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Jasmine Rice
Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose gradually into the bloodstream. In 2007 one study shows that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval.
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Fortified Cereal
Carbs in general are good for sleep but it’s not a great idea to binge on a box of cookies before bedtime. Or anytime. Instead, try a bowl of shredded wheat, which contain “good” or complex carbs. Even better, cereal goes well with milk, which has its own sleep-promoting qualities.
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Bananas
Bananas help promote sleep because they contain the natural muscle-relaxants magnesium and potassium. They’re also carbs which will help make you sleepy as well. In fact, bananas are a win-win situation in general.
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Chamomile Tea
Steeping a cup of chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
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Cheese And Crackers
Old wives’ tales suggest that warm milk can make you sleepy, but the truth is any dairy product can help. Calcium which is found in cheese, yogurt or milk, helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. Additionally, calcium helps regulate muscle movements.
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Valerian Tea
The root of the valerian plant has been shown in some studies to speed the onset of sleep and improve sleep quality. Some people hold that valerian tea along with motherwort, chamomile, and catnip brews, none of which contain caffeine, will help make you drowsy.
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Honey
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily.
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Kale
Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options.
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