So your sleep was quiet and unbroken, fall asleep fast, and awakening refreshed and happy, you can observe dozens of rituals. But the most important aspect of good healthy sleep is your meals, especially before falling asleep. What is good to eat before bed, and what foods you need to exclude before you plunge into the arms of Morpheus categorically?
Useful:
Honey at bedtime promotes the production of melatonin and suppresses the hormone that invigorates your body. You can add honey to the tea and can eat a spoonful of honey just like that.
Banana is a very high-calorie product, but it is beneficial for falling asleep. It contains much magnesium, calming the nervous system, relaxing the muscular system, and inhibiting excitation processes. Also, bananas are a source of serotonin and melatonin hormones that promote sleep.
Oatmeal contains many vitamins, amino acids, and minerals that accelerate melatonin production and the mood for a quiet sleep.
Almond also contains many magnesium and healthy fats, and tryptophan, which slow down the heart rate and calm the nervous system.
Turkey is another tryptophan source, but poultry meat also contains protein, which gives a long-lasting feeling of satiety, which means night hunger does not threaten you, you can sleep soundly.
Harmful:
Cheese – excites the nervous system, the brain is not resting, and gives us vague but vivid dreams. Amino acids, which contain cheese, do not allow the imagination to switch off – hence a chronic sleep and fatigue in the morning.
Spicy food stimulates the growth of body temperature and provides a feeling of discomfort in the gastrointestinal tract region, so it is unlikely you will sleep, suffering cramps and hot flashes.
Alcohol – first to cause lethargy and drowsiness – and the truth is, after the alcohol to get to sleep much easier. Only it’s not falling asleep, and falling into a superficial sleep stage of deep sleep did not occur. Insomnia and fatigue in the morning – the effects of alcohol before going to bed.
Fatty foods – hard to digest the stomach, require constant switching of the internal organs and therefore will sleep just once. Besides heartburn, abdominal pain can further interfere with your sleep.
Because of the high caffeine content, coffee will not relax the nervous system in the next 10 hours after consumption – it is just time for your sleep. Try to leave coffee in the morning, after lunch – no cups!
Everyone knows that coffee before bedtime is a bad idea. But few people know that caffeine as a stimulant affects the body within 10 hours after consumption. If you go to bed at midnight, coffee is better not to drink after two hours of the day.
Be healthy!