March 28, 2013

Zzzzz… need a good sleep? Follow a healthy diet!





Now days we all go through a hectic lifestyle; the more stress more we tend to have less sleep which turns sour mood. Shorting of sound sleep not only prevent you from being cheerful it also increases your body fat too, which led lots of trouble in our life. What we eat in our daily life, it has a great influence in a quality sleep. We can easily sleep better by making a few changes and being sure to include foods that promote rest. Let's have a quick look at the top foods can be considered for better sleep.
 Cottage cheese 
For better sleep you could start with a simple half- to one cup of cottage cheese before you turn in for the night. Cottage cheese is a perfect source of protein before bed since it contains slow-digesting casein proteins that will distribute the amino acids to the muscle tissues for hours to come. In addition to this, it's really going to help improve your sleep as it contains the amino acid tryptophan, which will naturally induce sleep in the body and help you get a better night's rest. Pair your cottage cheese with a tablespoon of natural almond butter to keep the body satisfied for the overnight fast to come.




Oatmeal

While most people think of oatmeal as a breakfast food, it does work well in the evening due to the fact that the carbohydrates cause a serotonin release in the body. Serotonin is a ”feel-good” hormone that decreases stress and puts you in a much calmer state of mind. Since oatmeal is also a slower digesting source of carbohydrates, you won't have to worry about waking up halfway through the night with crashing blood sugar levels.Slice up half an apple and add to your oatmeal, along with a bit of cinnamon. Serve with a splash of skim milk if desired.









Peanuts or peanut butter

Another food that you should consider if you often have difficulty falling asleep are peanuts or natural peanut butter. Peanuts are a rich source of niacin, which is another nutrient that helps to increase the release of serotonin in the system. They are slightly higher in both fat and calories, so you'll want to keep your portion sizes under control. However, when peanuts or peanut butter are eaten in moderation, they are definitely the perfect addition to any diet plan. Try having a piece of whole grain toast smeared with peanut butter for best results.




Warm milk

It’s not only a myth , having a glass of warm milk before bed can actually promote faster sleep. The reason behind this is due to the fact that milk also contains that tryptophan amino acid, and for most people, the warm liquid provides a soothing effect. Add a teaspoon of honey if you prefer to sweeten it up and provide a bit of carbohydrates that will further cause a serotonin release.








Grapes

 Finally, the last food that you'll want to consider having before bed to sleep better are grapes. Grapes are the only fruit found to contain the sleep-regulating hormone melatonin, so by adding them regularly to your diet you can help boost the natural sleep-wake cycle in the body. This will then allow you to get to sleep faster each night. Toss some sliced grapes into a small bowl of yogurt for added calcium and you'll have a perfect before-bed snack.


Good night 

Next time you find yourself struggling to get to sleep, take a good look at your diet and see what can be done. If you stick to a light snack that contains some carbs, as well as foods that have tryptophan or calcium in them, you'll be right on track to promoting that peaceful sleep you're looking for.

Note : However, that you should not eat these foods immediately before going to bed, as that can keep you awake due to the increased blood flow to the digestive system; eat those one to two hours before you plan to turn in for the night. This will allow the heaviest part of digestion to take place and also give the sleep-enhancing effects a chance to kick in.


Read : Natural Wonder - Green Tea 

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