“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker
Every individual aims for a fresh start to accomplish a day's target. A consistent, healthy routine forms the base of his/her productive day. This can be realized by practicing good bed time habits. Out of many strategies, a quality meal before sleep is one of the best options to opt for.
Here we bring to you the 5 best foods and drinks for a good sleep and good life.
Just like some food for thought, some food items are for a good sleep!
How about a nutty desert after dinner? It's a sure mood changer for the sweet toothed. Moreover, a dish in disguise to bring you a good night's sleep.
The building blocks of the body greatly influence our sleep structure. High amount of protein and tryptophan are said to induce tiredness. And a yummy turkey for dinner does it all! The amino acid tryptophan in Turkey increases the production of melatonin. It encourages sleepiness and thus a restful night.
3. Fatty fish
You may say, "Hey, I love Fish over Turkey any day". Yes, I love it too. A salmon, trout, tuna or a mackerel; serve me any and I am contented.
The combination of omega-3 fatty acid and Vitamin-D in fatty fish enhance the quality of sleep. A faster and a deeper sleep is what our delicious fish has to offer us. Its serotonin levels are a sure contributor to quality sleep after a tiring day!
So why not plan fish for dinner tonight ?
Nutrition with low calories is something we can only fantasize!
Not true! Because a kiwi is known for its significant dose of Vitamin C and Vitamin K and has very few calories which make it a definite low calorie food that men and women need each day.
One fruit has only 42 calories and the rest is vitamins, trace minerals and a decent potassium content. Kiwi reduces our cholesterol and benefits our digestive system and reduces inflammation. It is one of the best food before bed time!
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A friend suggested me that the best meal to stave off hunger at night is an egg meal. The egg as a source of protein with a carbohydrate-rich toast makes an efficient serotonin release process. Additionally, sprinkle some cheese for a calcium boost to produce even more sleepiness. This suggestion is sumptuous and quick late-night snack.
Ending the day on an arm chair by a hearth, a book to read and a drink in hand is a lovely time before sleep.
Here are 5 drinks that can bring a good evening to sleep.
Traditional options from grandma's times are a healer for every situation. So is the role chamomile tea plays for those insomniac souls. Its flavones add antioxidants are for inducting sleep while its other properties boost immunity, skin health and reduces anxiety and depression.
2. Tart cherry juice
Tart cherry is naturally high in melatonin level.
3. Warm milk
Warm drinks are often relaxing and a glass of warm milk is a soothing tradition for decades. Nutritional content of milk improves health and the melatonin and tryptophan from it are effective as sleep inducers. Warm milk with light exercise are a great combination to end the day.
4. Passionflower tea
Known for its calming effects due to presence of apigenin, passionflower tea is a herbal drink loved by many. The apigenin increases production of chemical gamma aminobutyric acid (GABA). GABA works to inhibit other brain chemicals that induce stress, thus promoting sleepiness.
5. Ashwagandha tea
Ashwagandha, also known as Indian ginseng, has a reputation of being a powerful medicinal plant. By Ayurveda practice, its roots are said to contain compounds that if isolated and consumed, induces good sleep.
Another way to drink ashwagandha is in moon milk- a traditional Ayurveda remedy for insomnia is made by adding ashwagandha, cardamom, cinnamon, and nutmeg to warm milk.
Certain groups should exercise caution with the plant during use.
Three meals and a bedtime snack make four sure blessings each day. The fourth blessing in the form of these foods and drinks is a proven formula to a beautiful tomorrow! Taking it 2-3 hours before sleep is recommended to avoid digestive re-flux. These natural aids are promising while more research continues on their specific roles to benefit us further. The listed options are easily available in grocery or health stores and online.
We are sure it will add to a healthy and happy living!
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