The average adult is
recommended for 7-8 hours of sleep every night. Unfortunately, many are not
able to fulfill them. Either because it must work overtime or insomnia. In
fact, sleep well save many benefits for health — ranging from reducing the risk
of chronic disease, maintaining brain health, to maintain a healthy weight. If
you are one of those difficult people sleep well, do not worry. Eating before
bed it turns out could help you sleep easier.
What should we eat before bed?
Not all food should you eat before bed, but some
food under the recommendation is beneficial to your health.
1. Almonds
Almonds are decimal
evening before bedtime will help the body produce more of the hormone melatonin
is drowsiness.
Almonds are also high
in magnesium, are able to meet your daily needs 19%. Magnesium works keep you
asleep sleep, especially for people who have insomnia. Deficiency of magnesium
can cause you to easy waking up the middle
of the night and it's hard to go back to sleep.
Magnesium also helps
reduce the stress hormone cortisol, a hormone that is known to interfere with
the quality of sleep.
2. chamomile tea
Chamomile tea has many health benefits. One of them
is to make sleep better, thanks to the antioxidant content of apigenin. Apigenin
triggers the brain to release the hormone melatonin so you'll feel more calm,
comfortable, and drowsiness.
Offered in the pages of
the apigenin effect, Healthline also
helps reduce insomnia. Research on the 34
adults found that groups consuming 270 mg of chamomile extract twice a day have 15 minutes faster
Another study found
that women who drank chamomile tea for 2 weeks were
reported to have quality sleep increases.
People who drank
chamomile tea also had fewer symptoms of depression, which is commonly
associated with sleep problems.
3. Fatty fish is good
tuna vs salmon
Salmon, tuna, mackerel is a fish is rich in healthy
fats, especially types of omega 3 fatty acids EPA and DHA. Both are known to
play a role to reduce inflammation and protect the health of the heart and the
brain.
In addition, these fish
are also high in vitamin d. Approximately 100 grams of salmon contains 525-990
IU of vitamin D, which can meet the needs of 50% of your vitamin D daily.
The combination of
omega 3 fatty acids and vitamin D could potentially improve sleep quality by
increasing the production of serotonin, a chemical in the brain that regulates
sleep cycles.
Research in the Journal
of Clinical Sleep Medicine shows that the respondents male adult eating salmon
at night can start falling asleep 10 minutes faster than male adults who eat
chicken, beef, or pork.
4. Banana Smoothie
A smoothie made from
bananas and low-fat milk supply your body
with a fair amount of vitamin D and calcium.
Bananas contain natural
muscle Slogans such as magnesium,
potassium, amino acid, tryptophan, and vitamin B6 can help the brain releases
serotonin and melatonin to make you feel more relaxed and sleepy. Milk also
gives the same effect because it contains magnesium, hardness, Tipton, vitamin D, and vitamin b.
The combination of all
these nutrients, offered from Prevention, could help reduce the problem of
sleeplessness and make you sleep longer.
5. kiwi fruit
kiwi eats while pregnant
Research Advances in
Nutrition in the year 2016 also shows that good kiwi fruit as food before going
to bed because AIDS improve the quality of sleep.
The study involved 24
adults who were asked to eat kiwi one hour before going to bed for 4 weeks in a
row. As a result, 42% of respondents reported they could sleep more quickly
than the rest of the time they don't routinely eat Kiwis at night.
Previous research
published in the journal of the Asia Pacific Journal of Clinical Nutrition year
2011 kiwi also found that you eat before bed help lengthening the bedtime and
keeping You isn't easy waking up in the middle of the night.
The benefits of kiwi as
food before bed is thought to come from the strong antioxidant content of
carotenoids, vitamin C, K, folate, and calumny.
Researchers recommend that you eat before bed 1-2 kiwi fruit to make it more
soundly asleep until the morning.
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