Dinner is important, but do not overdo with it – your body is preparing for a break.
Probably everybody knows the following situation: you try with all your powers to fall sleep but you end up staring the ceiling. We can resort to a sleeping pill, but does it have to be our first choice? It’s better just to learn to control the amount of food for dinner, and leave for dessert any of the products that can help you sleep better.
These foods relax tense muscles, soothe the nervous system, stimulate the production of hormones that cause sleep (serotonin and melatonin) and do not burden the stomach.
Have A Good Sleep With A Banana
It is useful at bedtime to eat a banana. Bananas contain serotonin, melatonin and magnesium – a mineral that helps to relax the muscles.
Chamomile tea is a known and proven drink which will help you relax. Its first place among the soothing veins has not been given in vain, because it has a light soporific effect and is ideal for relaxation.
Along with the chamomile tea you can take a small slice of bread, which stimulates the production of insulin, which helps tryptophan to reach the brain where it is converted into serotonin. Chemistry, period.
Many people choose to drink warm milk before bedtime. Basically milk contains tryptophan – an amino acid that has a calming effect, and contains a lot of calcium, which actually helps the brain to absorb tryptophan. Besides, milk affects the psyche. It returns your consciousness to the childhood memories, when milk bottle represented calmness and comfort.
You can add herbal tea with a little honey in the warm milk. Sugar in large quantity stimulate neural activity, and therefore it is not recommended, but a small dose of glucose causes the brain to block the orexin – recently discovered neurohormone responsible for the excitation of the cells.
Another well-known source of tryptophan is turkey meat. Remember that tryptophan works best on an empty stomach and its effect is enhanced by carbohydrates, so a healthy beneficial dinner consists of turkey meat and bread. Another important issue – always try to cook the turkey in a clean and sanitised environment. Burnt leftovers and residue in the oven can be a problem for the dish quality, as professional cleaning experts from Merton suggest.
A Dash Of Potatoes
Heavy meal before bedtime is not at all a good idea. However, the stomach will not be overwhelmed by a small amount of roasted potatoes that absorb acids which prevent the production of tryptophan. In order to strengthen the anti-anxiety effect, potatoes can be mashed together with a spoonful of warm milk.
Oatmeal, But Be Careful With It
A small bowl of oatmeal (a good source of melatonin) also quenches hunger and will not interfere with sleep. You can add a little honey together with the nuts. If you are overstressed or suffer from depression, add two teaspoons of flaxseed as well. It is rich in omega-3 fatty acids. A handful of almonds (they contain tryptophan and magnesium) will also facilitate sleep. Moreover, almonds are good for the heart.
Be careful with the oatmeal, though, because in big amounts and especially at breakfast, it can be quite caloric food which will make you gain more weight.
Tags: healthy eating