5 Foods To Improve Your Night Sleep Quality
Many adults today suffer from insomnia. Although not, they rarely get a good night's sleep. They are usually restless, could not find a ...
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Many adults today suffer from insomnia. Although not, they rarely get a good night's sleep. They are usually restless, could not find a comfortable position to sleep in, and easily distracted by strange sounds at night are common. There are also people who get enough sleep, but when they wake up feeling tired, lethargic, and want to continue to sleep again.
The common solution is to get a prescription from a doctor (for those who are diagnosed with insomnia), and replace the bed with a level of softness that is. Pillows were too soft or too hard is also seen as a cause, and sometimes need to be replaced with an ergonomic pillow.
There are other causes that can lead to poor quality of sleep, one of which is a poor diet. Yes, the type of food you consume daily can really affect the quality of your sleep at night. This does not mean just stop consuming coffee, where coffee can lead to impaired quality of your sleep if you took less than six hours before bedtime, especially for beginners.
So, what kind of food can improve the quality of sleep?
Low Fat Food
Countless studies have been done about obesity and its association with sleep quality. By observing a variety of subjects, it has been found that the more a person's body mass, the harder it is to be in sleep. Fat people take a longer time to fall asleep. They quickly feel uncomfortable lying in one position, restless and often go back and forth, so sleep was interrupted.
Low-fat diet will reduce obesity and help people sleep better.
Natural source of Melatonin
Melatonin is a neurohormone that act as anti-oxidants. The main food sources of melatonin is cherry. Cherries contain the amino acid tryptophan, which is converted into serotonin and then melatonin in the body. Melatonin is a natural substance that can be a very good alternative as a sleeping pill. These hormones affect sleep, and thought to work in the dark (night). Its function is as an internal clock, allowing the whole body to rest and sleep for hours.
Drinking cherry juice during the day and before sleeping at night is a natural remedy for insomnia. Studies show that people who drank two glasses of cherry juice every day managed to increase the number of hours of sleep as many as 25 extra minutes.
Melatonin is also found in fish, almonds, strawberries, raspberries, grapes, and also certain crops such as wheat, rice and oats.
Foods Rich in Calcium and Magnesium
Not many people realize that a diet rich in calcium and magnesium can actually improve the quality of one's sleep. Remember when we were kids, our parents would bring a glass of milk before bed? The main reason is the calcium and magnesium increase bone growth, and the effect of regeneration is more efficient when we sleep. Children also tend to sleep better when they drink warm milk before bed.
Now we have scientific evidence to support it. Studies show that when calcium is at a normal level, restful sleep will be rapid. When calcium levels drop, sleep would be easily distracted. Calcium is also an essential ingredient in the manufacture of melatonin. Magnesium becomes necessary because it is needed for proper calcium absorption.
Examples of foods rich in calcium and magnesium are salmon, milk, yogurt, green vegetables, turnips, beans, rice, potatoes, oranges, and whole grains.
Sources of Vitamin B6
If you feel a little hungry between meals, do not immediately grab a bag of chips. The food is full of preservatives, in addition to having a high sodium content. Choose a healthy snack options such as bananas, peanuts, cashew nuts, and cereals.
Another reason why you should choose them is because they are rich in vitamin B6 which is helpful. Vitamin B6 is actually not doing anything to improve sleep, but it is another important element for creating melatonin. Therefore, in the above example of a healthy snack, and supported with potato, broccoli, asparagus, beans, sunflower seeds and chicken can help improve the quality of sleep.
carbohydrates
Many of the foods suggested above packaged together with carbohydrates. Carbohydrates, if eaten at the right time, can really help you get a good night's sleep. The body will mandapatkan burst of energy a few minutes after we eat foods rich in carbohydrates. Carbohydrates will also increase blood sugar levels in the body, which in turn triggers the body to produce insulin to regulate blood sugar. Once the blood sugar and insulin levels begin to decline, you will feel sleepy and tired.
Therefore, you may be able to eat a piece of bread 30 minutes before bed to help you get a good night's sleep quality....
The common solution is to get a prescription from a doctor (for those who are diagnosed with insomnia), and replace the bed with a level of softness that is. Pillows were too soft or too hard is also seen as a cause, and sometimes need to be replaced with an ergonomic pillow.
There are other causes that can lead to poor quality of sleep, one of which is a poor diet. Yes, the type of food you consume daily can really affect the quality of your sleep at night. This does not mean just stop consuming coffee, where coffee can lead to impaired quality of your sleep if you took less than six hours before bedtime, especially for beginners.
So, what kind of food can improve the quality of sleep?
Low Fat Food
Countless studies have been done about obesity and its association with sleep quality. By observing a variety of subjects, it has been found that the more a person's body mass, the harder it is to be in sleep. Fat people take a longer time to fall asleep. They quickly feel uncomfortable lying in one position, restless and often go back and forth, so sleep was interrupted.
Low-fat diet will reduce obesity and help people sleep better.
Natural source of Melatonin
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| 5 Foods To Improve Your Night Sleep Quality |
Melatonin is a neurohormone that act as anti-oxidants. The main food sources of melatonin is cherry. Cherries contain the amino acid tryptophan, which is converted into serotonin and then melatonin in the body. Melatonin is a natural substance that can be a very good alternative as a sleeping pill. These hormones affect sleep, and thought to work in the dark (night). Its function is as an internal clock, allowing the whole body to rest and sleep for hours.
Drinking cherry juice during the day and before sleeping at night is a natural remedy for insomnia. Studies show that people who drank two glasses of cherry juice every day managed to increase the number of hours of sleep as many as 25 extra minutes.
Melatonin is also found in fish, almonds, strawberries, raspberries, grapes, and also certain crops such as wheat, rice and oats.
Foods Rich in Calcium and Magnesium
Not many people realize that a diet rich in calcium and magnesium can actually improve the quality of one's sleep. Remember when we were kids, our parents would bring a glass of milk before bed? The main reason is the calcium and magnesium increase bone growth, and the effect of regeneration is more efficient when we sleep. Children also tend to sleep better when they drink warm milk before bed.
Now we have scientific evidence to support it. Studies show that when calcium is at a normal level, restful sleep will be rapid. When calcium levels drop, sleep would be easily distracted. Calcium is also an essential ingredient in the manufacture of melatonin. Magnesium becomes necessary because it is needed for proper calcium absorption.
Examples of foods rich in calcium and magnesium are salmon, milk, yogurt, green vegetables, turnips, beans, rice, potatoes, oranges, and whole grains.
Sources of Vitamin B6
If you feel a little hungry between meals, do not immediately grab a bag of chips. The food is full of preservatives, in addition to having a high sodium content. Choose a healthy snack options such as bananas, peanuts, cashew nuts, and cereals.
Another reason why you should choose them is because they are rich in vitamin B6 which is helpful. Vitamin B6 is actually not doing anything to improve sleep, but it is another important element for creating melatonin. Therefore, in the above example of a healthy snack, and supported with potato, broccoli, asparagus, beans, sunflower seeds and chicken can help improve the quality of sleep.
carbohydrates
Many of the foods suggested above packaged together with carbohydrates. Carbohydrates, if eaten at the right time, can really help you get a good night's sleep. The body will mandapatkan burst of energy a few minutes after we eat foods rich in carbohydrates. Carbohydrates will also increase blood sugar levels in the body, which in turn triggers the body to produce insulin to regulate blood sugar. Once the blood sugar and insulin levels begin to decline, you will feel sleepy and tired.
Therefore, you may be able to eat a piece of bread 30 minutes before bed to help you get a good night's sleep quality....
