Tips And Foods Which Help One To Get Sound Sleep

Sleep is very essential for all living things, we , humans aren't any exception to that. While we sleep, our brain cells are very active, storing info, new cells grow and so on. Some people are so gifted that the moment their head  hits the pillow, they start sleeping, but some aren't.

A good night's sleep is very essential for the body and mind to recharge and be ready to function to its full extent each day. Though, the constant change in lifestyle has altered the fixed sleep hours, it is still advisable that for a healthy lifestyle, 7 to 8 hours of sound sleep is essential.

Studies reveal that about 60% of the UK population is sleep deprived, getting 6 or less hours of sleep. Further, studies have shown that there is a good correlation between a person's food habits and the sleep pattern. While some foods are good at inducing sleep, there are others which help you reduce fatigue that sleeplessness brings in.

Those who have acid reflux, see that there is at least  21/2-3 hours gap between your dinner and hitting the bed. Before going to bed, don't keep watching for messages in your cellphones, some like the rooms to be dark, then draw all the curtains. There may be some, who can't sleep without a night lamp, so, make sure that you switch it on before you lie down. Take some deep breaths and slowly breathe out, concentrate on your breathing before you go to bed, as then your mind will be relaxed and not keep wandering about with unwanted thoughts.

The following is a list of foods along with their most significant benefits:

1. Bananas: Bananas are loaded with potassium and magnesium, which are very good for cardiovascular health and cognitive functioning and are believed to induce peaceful sleep.
2. Mangoes: Mangoes help by boosting the immune system and provide a good night's sleep.
3. Milk: A glass of warm milk induces sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that Tryptophan and Serotonin do the magic. Not just milk, even other dairy products such as cheese can improve your sleep.
4. Herbal tea: For instance, chamomile tea and Valerian tea act as a mild sedative and encourage a healthy sleep. The whole act of brewing the tea with the aroma wafting through the air is believed to promote a soothing effect too. Green tea is also considered as a god sleep inducing agent.
5. Cherries: Cherries contain Melatonin which controls our biological clock and is often used to combat jetlag. Melatonin improves duration and quality of sleep.
6. Blueberries: Blueberries are believed to reduce oxidative stress and muscle cell inflammation and are an excellent choice of snack for lack of sleep. Blueberries balance the level of blood sugar and stabilize the hormone of satiety, Leptin, thus, inducing better sleep.
7. Fish: Salmon, Sardines, and Tuna are rich in Omega-3 fatty acids and also contain vitamin B6. All these are believed to improve cognitive state and are believed to induce a restful sleep.
8. Nuts: Be it walnuts, pecans or cashews, all nuts have a soothing effect. They are a rich source of Tryptophan, which is an amino acid responsible for sleep. They release Melatonin and Serotonin which regulate the biological clock and manage sleep patterns.
9.  Figs-"Figs pack potassium, magnesium, calcium, and iron," says a nutritionist. "These minerals help with blood flow and muscle contraction, which are key for falling asleep." Besides crushing your dessert craving, each fig also packs some additional fiber that'll keep you full.
10. Watermelon-It's all in the name. Each 2-cup serving is half (you guessed it) water, which will hydrate you before bed and eliminate post-dinner hunger pains due to the fiber and volume.
    11.Sweet Potato Toast-Swap baked sweet potatoes for traditional nighttime toast, advises London. "Sweet potatoes are great sources of potassium, magnesium and calcium, to help you relax," she says. Top with a drizzle of honey and pinch of sea salt, or a tablespoon of nut butter for a post-dinner treat.

    12.Pistachios -Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Refrain from a shell-cracking frenzy, though. "Don't exceed a 1-ounce portion of nuts," she warns. "Anything too high in calories can have the reverse effect of keeping you awake!"

    13.Prunes-The nutrients in dried plums — vitamin B6, calcium, and magnesium, to name a few — help make melatonin, the hormone that regulates sleep. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime. 

    14.Canteloupe- Since dehydration can impact your ability to fall and stay asleep (not to mention your energy levels overall!), choosing watery fruits like melon can make up for any deficits. London also recommends thirst-quenching apples, oranges, and pears.

    15.String Cheese-  Still can't silence those stomach grumbles? Your kids' snack stash might come in handy. Part-skim mozzarella cheese (a.k.a. string cheese) provides a satisfying protein, especially if you pair it with whole grain crackers.

    16.Nut Butter-Almond or peanut butter also pack in filling protein too. Spread it on graham crackers, a banana, or that sweet potato toast. Again, keep your dollop under a tablespoon so you're not feeling too stuffed before heading to bed.  

    17.Dark Chocolate- Dark chocolate contains serotonin, which relaxes your body and mind. Not to mention the other health benefits dark chocolate has too.

    18.Hummus-This Middle Eastern spread is another great source of tryptophan, says the Dr. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," she says. Eat hummus during the day for better sleep and aim for three small meals overall, plus two snacks if needed."
    
    
    

    THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com