Munch on These Foods For a Better Sleep!

A good night’s sleep plays an integral role in our everyday life. The day’s activities can be carried on with total ease only when we get a peaceful rest during the night.

Food plays an important role in getting a restful night.Paying attention to what you eat can go a long way towards getting a good sleep.The quality of sleep is  directly related to the food we eat before bedtime.Certain foods can be categorized as “sleep inducers” while there are other foods that can be put under the category of “sleep stealers”.

Sleep inducing-foods are very much recommended to have at bedtime since they can promote an effortless good night’s sleep.Some of them are :

  • Cereals
Whole grain cereals combined with skimmed milk is a good source of calcium as well as carbohydrates. These nutrients can promote a good sleep without overloading the stomach and yet inducing a feeling of fullness throughout the night.
  • Almonds
Almonds contain just the right nutrients to get quality sleep. They are loaded with tryptophan and magnesium which help to naturally reduce the nerve and muscle function for that much needed rest. They are also excellent for the heart to work in a steady and smooth rhythm while we sleep.
  • Spinach
Spinach is an excellent sleep inducer. Apart from being the powerhouse of the essential nutrients like folate, magnesium and vitamins like B6 and C, they are also a natural source of an amino acid called glutamine which contributes to a great extent for a peaceful sleep.
  • Whole Grains
Whole grain foods like whole wheat crackers, beans and whole grain pastas are also very good sleep inducers. They help us gain quality sleep by boosting the relaxation hormones like serotonin.

 

  • Banana
Being an excellent source of sleep-inducing nutrients like potassium and magnesium, bananas are also rich in tryptophan which plays an important role in regulating the sleep hormones like serotonin and melatonin.
  • Honey
Honey relaxes the body by stimulating the release of melatonin and curbing the release of the hormone orexin which keeps the brain alert. Thus just one spoon of honey will make us fall fast asleep.
  • Oats
Oats are good as a night time snack. They contain complex carbohydrates which take time to digest and thus make us feel full throughout the night. Needless to say, they are very good in inducing sleep as they stimulate serotonin and melatonin.
  • Sweet Potato
Sweet potatoes can be regarded as the first choice that can be chosen to get an excellent sleep. Not only do they have sleep-promoting complex carbohydrates, they are also rich in potassium which is excellent in muscle relaxation.
  • Milk
Calcium is found in abundance in the dairy products which help the brain to stimulate the sleep-inducing hormone melatonin. Excess secretion of melatonin will naturally pave way for a nice sleep.
  • Dark Chocolate
Dark chocolates contain serotonin that help to relax the mind as well as the body. This in turn helps in providing better sleep.