Foods have a huge impact on the sleep pattern which can either increase or decrease the likelihood of the formation of other serious disorders. Below are given five foods that promote sleep, and four foods that may obstruct the sleep cycle.
While hot milk and turkey are the most popular sleep-inducing foods, there are others that can be loaded into the grocery cart for an express ticket to dreamland, including the following five.
1. Kiwi fruit
Kiwi fruit might be the best sleep boosting snack to fight against sleep disorders. According to Taiwanese scientists, women participating in a study who were given two kiwi fruit one hour prior to bedtime went to sleep 45 minutes earlier, and enjoyed better quality of sleep than those who had no kiwi fruit. It is thought that this is because kiwi fruit is rich in serotonin, a compound that normalizes sleeping routine. Kiwi fruit also has the added benefit of being rich in vitamin C, an antioxidant that lowers blood pressure.
2. Tart cherry juice
Move over, warm milk, there’s a new drink in town. According to Europe’s Journal of Nutrition in its 2012 edition, it was reported that sleep disorder patients slept approximately 34 minutes longer after drinking tart cherry juice twice daily. Scientists credit the great quantities of melatonin present in the juice for that help. 100 percent pure cherry juice is recommended and can be diluted with club soda or water if it is too tart. Dried tart cherries can also be added to salads and cereals.
If too much time is spent tossing and turning in bed, then consider going nuts for pistachios. Pistachios are a great food, as they are a rich source of vitamin B6, which is required by the body to form serotonin, and this aids is escaping from sleep disorders. These verdant nuts also contain healthy fats, protein and fiber, a trio that can keep the eater full, thus avoiding late-night hunger pangs. Keep in mind that scientists at Eastern Illinois University have found that snacking on in-shell nuts was more satisfying as opposed to shelled ones, as the shell has to be removed before eating.
Shrimps are an amazing food source of tryptophan. The body converts this essential amino acid into the natural sedative known as serotonin which fights sleep disorders. High quantities of serotonin are also linked with happy mood, making it a good-mood food. Farmed shrimp are suggested as they are a more sustainable option than Asian imports.
5. Jasmine rice
Serving Asian rice for dinner is what sweet dreams are made of. According to the American Journal of Clinical Nutrition, it was determined that people who had jasmine rice four hours prior to bedtime went to sleep more quickly than when they didn’t have it. Jasmine rice is a high-glycemic food which might raise tryptophan levels meaning more production of serotonin. An idea for a vitamin B6-rich dinner might be chickpeas, shrimp and jasmine rice.
Do not let these potential sleep-stealers prevent a good night of rest.
1. Dark chocolate
This favorite is rich in Theobromine, a stimulant that could cause consumers to say goodbye to sleep, and welcome to various types of sleep disorders.
Having high-calorie junk food close to bedtime means the body will be engaged in digestion rather than preparing for a good sleep.
3. Green tea
In a case of caffeine sensitivity, even a small amount as is present in green tea might lead to a lack of sleep. Try herbal teas such as chamomile instead.
A bowl of spicy curry is the wrong food for getting rest. It could raise body temperature, leading to a lack of sleep and other possible sleep disorders.
By Syeda Kiran Zahra Hussain