EAT BETTER FOOD PEOPLE!
We know at nights we get hungry. VERY HUNGRY! but sleeping on an empty stomach can be hard for some. If you desire to have a late night snack before bed, at least try one of these items.
Tea
Yes, avoiding all caffeine in the evening hours is key, but some decaf
varieties can help get you into sleep mode, Chamomile tea is a very helpful and safe sleep aid, green tea is another good choice. "Green tea contains theanine,
which helps promote sleep. Just be sure you get a decaf green tea if
drinking it at bedtime." Experts recommend trying a 1-cup serving of the
hot stuff.
Miso Soup
Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.
Banana
Bananas are an excellent source of magnesium and potassium, which help
to relax overstressed muscles. They also contain tryptophan, which
convert to serotonin and melatonin, the brain's key calming hormones.
Dairy
Calcium is
effective in stress reduction and stabilization of nerve fibers,
including those in the brain." That means a serving of your favorite
Greek yogurt before bed can help you sleep.
Oatmeal
Oatmeal is
warm, soft, soothing, easy to prepare, inexpensive and nourishing. It's
rich in calcium, magnesium, phosphorus, silicon and potassium-the who's
who of nutrients known to support sleep." But go easy on the sweeteners;
too much sugar before bed can have an anti-calming effect. Instead,
consider topping your bowl with fruit, like bananas
Hard-Cooked Egg
If you have trouble staying asleep at night, it may be because you
didn't eat a pre-bedtime snack high in protein, or perhaps your snack
was too high in simple, high-sugar carbohydrates, like cake and candy.
"The problem with simple carbs is that they can put you on a 'sugar
roller coaster' and drop your blood sugar while you're sleeping, causing
you to wake at 2 or 3 in the morning.
Edamame
Craving a salty snack before bed? The natural estrogen-like compounds found in soy-based
products can be very beneficial in controlling those nighttime hot
flashes that can disturb your sleep
Cherries
Oddly, a glass of cherry juice may be an effective way to fall asleep
faster, says a team of researchers from the University of Pennsylvania
and University of Rochester. In their study, they found that cherries,
particularly tart cherries, naturally boosted the body's supply of
melatonin, which helped people with insomnia. While the jury is still
out on how much juice or how many cherries are needed to make you
sleepy, experts say sipping a glass of cherry juice (available at most
natural foods stores) or having a serving of fresh, frozen or dried
cherries before bedtime couldn't hurt.
Cereal
There's no need to feel guilty about having a small bowl of cereal
before bed, especially if it's a low-sugar, whole-grain cereal. Not only
is it a healthy snack (make sure you top it with milk to give your body
the protein it needs), but it may also help you snooze. "Complex
carbohydrate-rich foods increase the availability of tryptophan in the
bloodstream, increasing the sleep-inducing effects,Click for more info
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