Strike the right balance for food before going to bed. Here are some full proof ways to get the best night’s sleep.
Protein helps in stabilizing your blood sugars levels, which in turn leads to a deep sleep. It is important to keep your blood sugar levels at their optimum, all night long. Thus try to include a well balanced meal that includes good portion of protein, a complex carbohydrate and a good fat.
Eat food at the right time!
It is important to eat well before sleeping. But it is more important to eat at the right time. Always eat dinner two to three hours before dinner time so that your body has enough time to digest the food and rest. Studies also suggest that, you should avoid eating too much after you’ve had dinner.
Sleep inducing food
You can opt for certain foods that help your body and mind into sleep. Take chamomile tea, yoghurt, bananas, salmon and fatty fish which encourages sleep. Eat food that is high in Omega 3 and vitamin D, bananas which are full of potassium and magnesium. It helps to relax the muscles.
Warm and well cooked meal induces good sleep. Cold, raw foods are difficult to digest. So, opt for soups, veggies like broccoli, cauliflower and kale. You can also have herbal tea (Caffeine free) which helps in calming the nervous system and you can have a good sleep. Do not eat include certain things in your meal like fried food, alcohol that can wreck your digestive system and make you uncomfortable whole night.
Supplements are beneficial to fall asleep. Magnesium is a good supplement to calm the mind and nervous system. Zinc also helps to calm the nervous system before going to bed.
Sleep affects every aspect of health. A good 6 to 8 hours of sleep is a must for an active mind and body. Due to several lifestyle disorders, we are not sleeping that well today. There are some food products that contain compounds that help control parts of the sleep cycle, which not only may help to fall asleep but stay asleep as well. Melatonin is a natural hormone made by our body’s pineal (pih-knee-uhl) gland which controls the sleep cycle. Many natural food products contain a certain quantity of same and hence help us to sleep better.- Dr. Mansi Chatrath