Six Foods Guaranteed to Help You Fall Asleep Faster
Nothing can be more satisfying than getting into a cozy bed after a long tiresome day. Similarly there is nothing as frustrating as lying in your bed, still awake, waiting for your good night sleep that never comes easily. Lack of sleep is not only annoying but it can even cause serious damages to your body as well.
So what exactly happens to our bodies when we don’t get enough sleep?
How much is enough?
According to a research conducted by National Sleep Foundation, under 25-year-old adults need 7-9 hours of sleep every night, and older people (up to 25 years old), need around 7-8 hours. If you don’t get enough sleep then you might face several serious health-related consequences.
Clinical psychologist Dr. Yelena Chernyak, explains that loss of sleep can cause irritability, cognitive issues, poor judgment, higher risk of infection, obesity, cardiovascular disease, diabetes, higher risk of stroke, lower intimate drive, skin side effects and much more.
It can be tempting to shift your focus on meditation, medication or just anything else that other people might suggest you doing so you can get a restful good night sleep.
Well, the answer to your peaceful and revitalizing sleep can actually be in what you prefer to eat — both, during the morning hours or as your bedtime snack. Certain foods can help you have sounder sleep, according to science.
Instead of simply willing your mind and body to rest fix yourself a pre-sleep snack. Change your breakfast routine as well. Try some new foods that you either have not eaten before or don’t find them taking space in your weekly grocery list. And what’s better than a peaceful sleep and a tasty snack? Win-win.
What makes peanut butter the sleep-boosting food? “Tryptophan”, the same amino acid that people claim to cause them feel drowsy after an especially large “Thanksgiving dinner.” Tryptophan is an essential amino acid, which your body doesn’t create it naturally on its own. Instead, you have to eat tryptophan-containing foods so that your body can get the amino acid, according to the MedlinePlus Medical Encyclopedia.
Many foods consist of the sleep-boosting amino acid, such as peanut butter and peanuts, as told by MedlinePlus. Peanut butter is also a good source of protein, which helps your stomach feel full enough to lull you to sleep well. According to the YouBeauty nutrition advisor, when it is paired with the complex carbohydrate, like a slice of whole wheat bread or whole wheat crackers, this is quite a stellar bedtime snack.
These days hummus is experiencing a boost in its popularity as a great late-night snack. Eating some hummus with a whole wheat pita can help you snooze better and wake up more refreshed.
The main ingredient in the hummus is a chickpea that consists of a tryptophan, an amino acid you should thank for making you feel asleep. And the tahini is also an important ingredient in hummus. It is made from sesame seeds, which is also a source of tryptophan. Also, some researchers note that tryptophan turns into 5-HTP, which helps in releasing serotonin, the hormone that lets you feel relaxed.
According to the MedlinePlus Medical Encyclopedia, the dairy products, including yogurt, contain tryptophan, which helps in promoting a sound sleep, as it is also a good source of calcium.
“Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain,” says Dr. Saundra Dalton-Smith, an internist – author of “Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves”s. It also helps your brain go into a resting mode and let you fall asleep faster.
Although it’s not a typical bedtime snack, peas are also a great choice as a veggie side dish that helps in promoting a healthy and productive sleep. According to SFGate, peas consist of pantothenic acid, which enables your body to produce acetylcholine for a healthy brain activity while you are asleep, and lets your body to produce melatonin, that regulates your sleep cycle.
Green peas are also a good summery treat, while the split peas can be slowly coaxed into the velvety soup in colder months. Either way, it will boost your slumber.
Lentils are also related to peas so it’s not a big surprise that they can help you to sleep better as well. According to the Cooking Light, lentils are another good source of “tryptophan” the amino acid that helps you to promote sleep. This is why you doze off a little easier and sleep sounder after having a bowl of soup and salads studded with the ultra-healthy lentils.
Popcorn is also in our sleep helping food list. Although the nutrients intrinsic in popcorn don’t contribute directly to your improved good night sleep. According to Matthew Kadey, a registered dietitian who wrote an article in Shape, the carbohydrates present in this salty snack help in bringing the tryptophan you have eaten over the course of the day into your brain so it can help you to feel drowsy.
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