According to the University of Maryland Medical Center, adults need at least 8 hours of sleep a night, but still many people who are not getting quality sleep. And lack of sleep can cause drowsiness during the day, mood swings, increased appetite and weight gain.
One that affects the quality of sleep is the food you eat before getting into bed. The following foods should be eaten and avoided eating before bed, as reported by Livestrong, Friday (09/12/2011):
Foods should be eaten before bed
Soybeans are legumes that contain lots of protein and rich in nutrients, one source of an amino acid known as tryptophan. According to the National Sleep Foundation, tryptophan may help to encourage drowsiness and provide a useful component for snack sleep.
2. Whole wheat
Whole wheat products like bread wheat are complex carbohydrates, which contain more fiber and nutrients and are digested more slowly than processed foods. Complex carbohydrates make it more accessible tryptophan in the brain, according to the National Sleep Foundation. In addition to whole wheat bread, you can also get complex carbohydrates from brown rice grain oatmeal nda.
3. Warm low-fat milk
Dairy products, such as low-fat milk, yogurt and cheese, can promote relaxation because it contains carbohydrates and tryptophan. For this reason, a report published in the American Journal of Nursing in 2007 recommended that patients who have difficulty sleeping may be given a warm low-fat milk before bed.
4. Fruit and vegetables
Fruits and vegetables are a food source of antioxidants, nutrients that enhances the body’s ability to protect themselves and recover from infection and disease. Increase intake of foods rich in antioxidants may help minimize symptoms associated with insomnia, according to University of Maryland Medical Center. Fruits and vegetables are eaten before bed is good berries, cherries, oranges, pomegranates, green vegetables, Brussels sprouts, broccoli, artichokes.
Foods that should be avoided before bedtime
Caffeine is a stimulant that affects the central nervous system and if consumed before bed, you may find it very difficult to fall asleep, depending on how sensitive you are with medication. Avoid coffee, tea, soda and chocolate before bed.
2. Spicy foods and garlic
Spicy foods and foods containing garlic can contribute to heartburn (burning sensation in the chest) when taken before bed, according to Timothy Morgenthaler, MD.
3. Chips and salty foods
Eating chips or salty foods before bedtime can make your stomach bloated so that makes it harder to sleep. In addition, salty foods also cause you more frequent urge to urinate that can disrupt sleep.
Nuts are usually considered healthy foods that contain unsaturated fat and protein. However, nuts contain some sodium, which can be eaten before bedtime can inhibit the body’s ability to sleep. Protein and sodium works by increasing brain activity, so you can not calm enough to sleep.
5. Foods high in sugar and fat
Foods that are high in sugar and fat are more difficult to digest the body, which ultimately makes sleep is not quite comfortable. Sugar also can disrupt sleep cycles because it causes an imbalance of insulin and provide a burst of energy.