A 7-9 hours uninterrupted sleep every night is much essential for human body. Quality sleep reduced certain illness, tiredness and keep you smart. That’s why quality sleep is much important every night for us. There are lots of tricks to have good and quality sleep. Some certain foods are one of them which are associated with feelings of sleepiness and helps in getting quality sleep. And we at Top 10 About is going to share those foods through an updated list of top 10 best foods to eat before sleep. So take a look at the 10 recommended foods that are best to eat before bed.
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Top 10 Best Foods to Eat Before Sleep
Tart cherries contain high levels of melatonin which are great sleep inducers. They also contain procyanidins and anthocyanins which have anti-inflammatory properties that interfere with sleep. People who drink cherry juice before sleep showed lower levels of knurenine which is linked to sleep deprivation in depressed patients. Tart cherry is best effective if pressed as a juice by itself. One must take limited amounts of tart cherry juice before sleep as it is high in sugar and can be an issue for diabetic people.
9. Boiled Eggs
Eggs are best diet foods for gaining weight and one of the best foods to eat before sleep. Eggs contain tryptophan which acts as a natural sedative. A simple protein like an egg is a great substitute to high sugar carbohydrates like cake and candy. Always remember to eat a pre-bedtime snack high in protein like the boiled egg if you have trouble falling asleep. Eggs have to either be fully boiled or half boiled or poached and you can eat it with a whole grain bread.
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Yoghurt contains tryptophan, the most popular sleep agent and is very easy to digest. One should keep in mind that not all yoghurt varieties contain effective sleeping agents. Before bed, you should eat the one that have less sugar or just eat the plain version. If you really cannot eat yoghurt without sugar, try to use natural sweeteners like berries. When carbohydrates are added to yoghurt, it clears amino acids and makes way for tryptophan. Add granola or flaxseed to yoghurt, or eat it with a piece of whole bread.
7. Chamomile tea
Chamomile tea comes from a daisy-like plant which is known for its relaxing and sleep inducing properties. A flavonoid called chrysin, found on the plant is what makes this plant a sleeping aid. Chamomimle is commonly known as a mild sleep inducer. Among all non-prescription sleep aids, chamomile is one of the most recommended . It has properties that give you anti-anxiety effects. Chamomile can be had with warm water.
Walnuts have been named the “Healthiest of All Nuts” and one of the best foods to eat before sleep. They are rich in plant-based fats and are a good source of Vitamin B. Because of the high amounts of healthy fats and plant chemicals, they are known to reduce brain stress, strengthen the immune system which helps fight insomnia. It also one of the best foods to control blood suger. It also contains melotonin. Walnuts can be eaten in by itself, or in salads, soups, baked goods and smoothies.
Oatmeal is one of the high protien foods and a great source of melatonin which helps regulate your sleep cycle. It also contains Vitamin D which increases serotonin in your body; another great sleep enhancer. It also contains Vitamin B which helps with proper nervous system functioning. Vitamin B3 increases the production of tryptophan. It also contains avenine and trigonelline which helps lower anxiety and mental agitation. Oats can be had with warm milk and it is suggested you buy one enriched with Vitamin D cause it has serotonin properties.
Honey activates sleep hormones like tryptophan that accelerate the process of sleep and it regards as one of the best foods to eat before sleep. It spikes insulin levels that leads to serotanin and melatonin; both great sleep inducers. It also contains magnesium which is known to prevent insomnia. Organic raw honey is the type that is recommended as the other types are processed causing its original properties like bee pollen and enzymes to disappear. You can drink it as it is or with a glass of warm water.
Almonds are rich in protein, niacin, calcium, magnesium and tryptophan. Almonds are commonly referred to as a superfood because of the number of nutrients contained in them. Not only sleep inducing, almonds can calm muscle and satiate hunger. It is also one of the best healthy foods for human body. Protein is essential for a sound sleep as protein deficiency leads to the dip in blood sugar which makes it easier to frequently wake up during sleep. Almonds can be eaten as they are or soaked in water or as a smoothie, or sprinkled in milk, salad and custards.
2. Warm Milk
Milk has long been suggested as an aid for better sleep as it is one of the best foods to eat before sleep. Milk has properties such as melatonin and tryptophan which both aid in sleep and relaxation. Melatonin is secreted naturally two hours prior to habitual bedtime. It is a natural alarm for the system. Drinking milk at this time will enhance sleep. Tryptophan is an amino acid that cannot be produced naturally. It can only be ingested. This amino acid is best known for inducing sleep. You can drink a cup of warm milk with sugar, without sugar or go Indian style by adding haldi and nuts.
Bananas are a great source of nutrient intake that has properties such as potassium, magnesium, Vitamin B and tryptophan, which are all natural elements for beating insomnia. If you are a gym freak person, banana is best for you as it is one of the best healthy foods for bodybuilding especially for women. A common symptom for magnesium deficiency is difficulty in sleeping and frequent night cramps. Potassium relaxes muscles and nerves. Bananas can be eaten as they are or you can opt for a banana smoothie or a mixed fruit smoothie. It can also be kept in a refrigerator and eaten cold. Shop for fresh fruits and vegetables at Grofers using the ‘Grofers coupons’. First time customers get flat 20% off on first purchase.
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