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Eat well to sleep well

December 27, 2017

 

PDC Health Diagnostic Aren’t their times when you have gorged on your favorite dish or fill your plate to capacity at a party and now the full stomach is hindering your sleep? the disturbed sleep will give you a heavy head, irritability, and lack of focus the next morning. Furthermore, lack of shut-eye can lead to health problems like an expanding waistline, high blood pressure, and an altered mood.

 

We are all aware of the basics of sleeping well— eat light, have a comfortable bed, loose night clothes and comfortable temperature to get the quality 8- 9 hours of deep slumber. But research suggests that there are foods that help as well as those which disrupts quality bedtime sleep. Here’s knowing more…

 

DO’s
Milk We’ve all heard of warm milk’s ability to send us off to dreamland, haven’t we? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other good sources include nuts and honey and eggs.

 

Banana
Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. they also contain tryptophan, which converts to serotonin and melatonin, the brain’s key calming hormones.

 

Tea
Yes, avoiding all caffeine in the evening hours is key to good sleep. But the exceptions are some decaf varieties can help get you into sleep mode like Chamomile tea and green tea which contains theanine, which helps promote sleep.

 

Carbohydrates
Carbohydrate-rich foods help boost tryptophan in the blood. So a few good late- night snacks might include a bowl of cereal and milk, nuts, and crackers, or bread and cheese.

 

Salmon
A good main course is a salmon because it offers a healthy dose of omega- 3 fatty acids, which have been shown to reduce surges of stress hormones and promote restfulness according to experts.

 

Sweet potatoes

Sweet potatoes are a good source of potassium, which relaxes muscles and nerves and aids circulation and digestion. they are also a good source of carbs. Papaya and normal potatoes another source of potassium which can lead you to healthy sleep.

 

Almonds

Try snacking on a handful of almonds before bed as they contain magnesium and can help ease you into a better night’s sleep. they also provide protein, which can help you maintain a stable blood sugar level while you’re sleeping.

 

Chickpeas
Also called garbanzo beans, chickpeas are a good source of vitamin B- 6, which your body uses to produce serotonin, a mood elevator, and stress buster. Synthesize melatonin a sleep hormone which can increase and get healthy sleep at night. try adding garbanzo beans to a healthy salad, but plan ahead as the high levels of protein in beans can give you gas, which can disrupt your sleep.

 

DON’T’S

 

Limit High- Fat Foods
Fatty foods or junk foods eaters gain weight unusual way with sleep cycles disrupted. that’s because a heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

 

Alcohol

 

Alcohol is known to give sleepless nights as one can wake up often tossing and turning, and even having headaches, night sweats and nightmares. For a good night’s sleep, it’s better to avoid alcohol 4 to 6 hours before bedtime.

 

Don’t Smoke to Relax

 

Many people like to have a smoke before calling it a day. Nicotine and caffeine impact on sleeping hours are same it is stimulant, with effects similar to caffeine. Avoid smoking do not disturb your sleeping time while smoking earlier to bed hours. Smoking having another dangerous impact as well it is lead to cancer and decrease lifespan.

 

Heavy, Spicy Foods

 

A full belly can make lying down uncomfortable since the digestive system slows down when you sleep. It can also lead to heartburn. So it’s better to light and at least 4 hours before bedtime.

 

Limit fluid intake

 

Staying hydrated throughout the day is great for your body. But it’s best to limit fluid intake before going to bed. You wouldn’t want to wake up to answer natures call several times in the night and disrupt your sleep, would you?.

 

Festive Season celebration disrupts our sleeping schedule. Welcome, New Year with Healthy lifestyle. Diagnosis your health check.

 

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