Thursday, February 8, 2018

What to Eat During the Day for Better Sleep

Many people struggle with sleeping restfully at night. Or their sleep is interrupted.  Sometimes there are simple solutions to alleviate the problem without resorting to over-the-counter sleeping pills that may cause unwanted side effects the next day.  Here are a couple preparatory ideas to implement during the day to encourage a restful night's sleep.

The food we eat during the day is a large factor to what happens when we lay down under the blankets at night to sleep.  Foods create neurotransmitters in the brain that trigger different functions of the body.  Serotonin and melatonin are in certain foods that create these transmitters for restful sleep.  A study in 2010 published in the  Journal of Medicinal Food discovered that tart cherry juice can reduce insomnia.  Researchers believe it is due to its high content of melatonin.  Other foods high in melatonin are the B6 vitamins that include fish and bananas.

Foods high in amino acid also make you drowsy, like the turkey in those holiday dinners as well as milk and cheese.  For best results eat these with some carbohydrates like mashed potatoes or crackers.

Food rich in magnesium lends to better sleep, longer and uninterrupted sleep.  As a matter of fact, frequent nighttime interrupted sleep is found to be one of the most prevalent symptoms of a diet deficient in magnesium according to a report in Medical News Today.  Some foods rich in magnesium include seeds and nuts, bananas, whole grains and spinach.  A diet rich in magnesium
and low in aluminum is associated with deeper and longer uninterrupted sleep.

And finally, foods like potatoes, pasta, rice and bread can actually help you sleep.  What is good to know is when to eat them though.  It's most effective 3 to 4 hours before bedtime.  So skip the bedtime snack of the rich food and now you can settle in under the blankets for a full night of restful, uninterrupted sleep.

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