In a research by Scientists, it is found that our diet affects the way you sleep. Scientists have found that our diet directly affects how well we sleep. A study published in the journal Appetite found remarkable differences in the diets of people who slept the longest number of hours compared with those who slept less.
10 sleep remedies which help good quality sleep :
- Eat less on regular basis everyday
Having something nutritious every few hours helps your body and brain strike the right balance of hormones and neurotransmitters, essential for falling and remaining asleep for long at night.
- Eat early before sleeping
Eating a heavy meal increases the blood flow to your digestive tract, causing your stomach to secrete more gastric acid and making your intestinal muscles work harder. This stimulates your body’s metabolic systems when you want them to be slowing down.
- Go bananas
You can have a banana ideally in the second half of the day. Some foods such as bananas consist of high levels of tryptophan, an amino acid, which helps get rid of insomnia.
- Have a carbohydrate-rich dinner to sleep effectively
A recent study at The University of Sydney, Australia, found that people who ate rice before bedtime sleep easily than those who didn’t as rice, rich in sugars, which increase production of tryptophan, the amino acid that makes you feel sleepy.
- Avoid fatty meals before sleeping
Greasy food decreases your diet, they are also a recipe for sleep disaster.
Research suggests people who have fatty meals in the evening clock fewer hours of total sleep than those who don’t, so stick to lean meat and plenty of vegetables.
- Avoid crash-diet to cure sleep disorder
If you’re eating fewer than 1,200 calories a day, there’s a good chance you’re missing out on key nutrients, which can seriously affect your sleep.
Low iron can trigger restless leg syndrome symptoms in which twitching leg movements disrupt your sleep.
- Stay away from alcohol
Initially drinking induces sleep, but if you indulge in more than one or two small drinks you’re in for a disturbed night.
- Watch the salt in your diet
Processed foods such as ready meals and even many breads and soups contain a lot of sodium, which can interrupt sleep by raising your blood pressure and dehydrating you.
- Drink plenty of water
Research shows the more hydrated you are, the more hours of proper sleep you can get. You should aim to drink around six to eight glasses of water a day.
- 1 Skip coffee from your sleep pattern
People often stop drinking coffee at lunchtime, but experiments shows that caffeine stays in your system for up to 12 hours. Avoiding caffeine for one day, on the other hand, can improve sleep quality that night, according to a study in the Journal of Clinical Nursing.
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