Foods that Help and Foods that Disrupt Sleep

Night time is a very tempting time to eat. We often get little cravings and feel like having a little snack or a small meal between dinner and brushing out teeth. In essence, there is nothing wrong with eating something small before going to bed, but in doing so, it pays to know what we should and what we shouldn't eat to get a good night's sleep.

Foods that help you sleep: Cherries Cherries naturally contain the chemical melatonin, which is responsible for configuring our 'internal clock'. A study has found that adults who suffer from insomnia and drank cherry juice before bed reported a marked improvement in the quality and length of their sleep.   Jasmine Rice Although rice has a high glycemic value, it is digested by the body at a slow rate, and slowly releases glucose into the bloodstream. This prevents a sugar spike that can destroy your sleep. Researchers have found that eating rice a few hours before going to bed lowered the amount of time it takes to fall asleep by half.   Enriched Cereals As a rule, carbs are a pretty good food option before going to sleep, but a box of cookies isn't recommended. Instead, try a bowl of cereal with complex carbohydrates. If you make a habit of eating cereal with milk, you're twice as likely to get to sleep, because milk is also considered to promote quality sleep. Quinoa, buckwheat and barley are also recommended carbs to eat before bed.   Bananas Bananas are rich in magnesium and potassium, minerals known to be muscle relaxants. They are also a good source of carbs, which also promote a better quality of sleep. Eating a banana before bed will also help you reap other healthy advantages, such as helping your heart and blood vessels, as well as your cognitive functioning.   Turkey Turkey meat contains an essential amino acid called tryptophan, which is one of the most powerful materials your body uses to get you to sleep. That's why you always feel like napping after eating a good amount of turkey.   Sweet Potato Similar to banana, sweet potato also contains carbs combined with potassium that relaxes your muscles. Sweet potatoes also contain carotenoids and powerful antioxidants that promote general health.   Valerian Root Tea The root of the valerian plant has been proven, by several studies, to promote high-quality sleep, reducing the length of time it takes to fall asleep. You can drink the mixture with chamomile, a plant known to relax the body as well. Important: Drink chamomile or valerian root tea, without caffeine.     Foods you should avoid before sleep:   Hamburger The large amount of fat found in hamburgers is a known 'sleep killer'. The fat encourages the stomach to pump more acid out, which can cause heartburn. Of course, the heartburn is what most likely gets in the way of falling asleep. Furthermore, the stomach needs to work extra hours to digest this heavy meal, which will also harm the quality of your sleep.   Alcohol Although it may put us to sleep faster, all types of alcohol go through a fast metabolic process in our digestive system, causing us to wake up several times during the night, even if we don't remember it the next day. A study has found that women who drank alcohol before going to sleep were up 15 minutes more (in little mini-breaks) in the middle of the night, as well as sleeping 20 minutes less than average. That may not sound like a lot, but the study found that the quality of the sleep is damaged. In addition, alcohol may result in snoring, causing disruptions in your sleep as well as your spouse's.     Coffee I bet you knew this one already. Coffee is meant to wake us up in the morning. It doesn't actually make us more alert, it works as an antagonist to sleep hormones. Of course it is one of the worst things you can put in your body in the hours before you go to bed. Furthermore, people have radically different reactions to caffeine, and so the length of time you should keep between drinking coffee and going to sleep may change from person to person. Chocolate Other than the vast amounts of sugar, causing your blood sugar levels to spike, chocolate also contains caffeine and is considered to be a food that keeps you awake. Chocolate also contains a substance called theobromine, which can elevate the heart rate and interfere with our sleep.   Spice is not nice Any spicy food will detract from the quality of our sleep. A recent Australian study found that men who consumed Tabasco sauce or mustard before bed had trouble falling asleep. They also reported experiencing a low quality of sleep. Hot food can also cause heartburn, which, as previously explained, is terrible for a good night's sleep.   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

WHAT FOODS TO EAT AND WHAT FOODS TO AVOID TO GET GOOD SLEEP !

Night time is a very tempting tie to eat. We often feel like having a little snack between dinner and brushing our teeth. While there is nothing wrong with eating something small before going to bed, it' s important to know what we should and shouldn't eat to help get a good night's sleep.

4 Foods which help you to sleep better-
1) cherries- naturally contain the chemical melatonin, which is responsible for configuring our internal clock. A study has found that adults who suffer from insomnia reported a marked improvement in the quality and length of their sleep when they drank cherry juice before bed.

2) Enriched cereal- as a rule, carbs are a good food option before going to sleep, but a box of cookies isn't recommended. Instead, try a bowl of cereal with complex carbs. If you make a habit of eating cereal with milk, you're twice as likely to get sleep, because milk is also believed to promote quality sleep. Quinoa, buckwheat, and barley are also recommended carbs to eat before bed.

3) Bananas- are rice in magnesium and potassium, minerals known to be muscle relaxants. They're also a good source of carbs, which also promote a better quality of sleep. Eating a banana before bed will also help your blood vessel and heart health, and boost your cognitive functioning.

4) Turkey- meat contians an essential aminoacid called tryptophan which is one of the most powerful materials your body uses to get you to sleep. That's why you always feel like napping after eating a good amount of turkey.

3 foods one should avoid before going to bed-
1) Hamburger- the large amount of fat found in hamburgers is a known ' sleep killer'. The fat encourages the stomach to pump more acid out, which can cause heartburn that will disrupt your sleep. The stomach needs to work extra hours to digest this heavy meal, which will also lessen the quality of your sleep.

2) Chocolate- other than the vast amounts of sugar causing your blood sugar levels to spike, chocolate also contains caffeine and is therefore considered to be a food that keeps you awake. Chocolate also contains a substance called theobromine, which can elevate the heart rate and intefere with your sleep.

3) Spicy foods- any spicy food will detract from the quality of your sleep. An Australian study found that men who consumed tabasco sauce or mustard sauce before bed had trouble falling asleep. To add to this, they also reported experiencing a low quality of sleep. Hot food can also cause heartburn, which is terrible for a good night's sleep.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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Foods that Help and Foods that Disrupt Sleep

Night time is a very tempting time to eat. We often get little cravings and feel like having a little snack or a small meal between dinner and brushing out teeth. In essence, there is nothing wrong with eating a small something before going to bed, but in so doing, it pays to know what we should and what we shouldn't eat to get a good night's sleep. 

Foods that help you sleep:

Cherries

Cherries are some of the only foods naturally containing the chemical melatonin, which is responsible for configuring our 'internal clock'. A study has found that adults suffering from insomnia and drank cherry juice before bed reported a marked improvement in the quality and length of their sleep time.

 

 

Jasmine Rice

Although rice has a high glycemic value, the body slowly digests it, slowly releasing glucose into the bloodstream. This prevents a sugar spike that can destroy your sleep. Researchers have found that eating rice a few hours before going to bed lowered the amount of time it takes to fall asleep by half.

Enriched Cereals

As a rule, carbs are a pretty good food option before going to sleep, but a box of cookies before bed isn't recommended. Instead, try a bowl of cereal with complex carbohydrates. If you make a habit of eating cereal with milk, you're twice the winner, because milk is also considered a food that promotes good sleep. Quinoa, buckwheat and barley are also recommended carbs to eat before going to bed.

Bananas

Bananas are rich in magnesium and potassium, minerals known to be muscle relaxants. They are also a good source of carbs, which, as we've mentioned, promote a better quality of sleep. If you choose to eat a banana you also earn a few more healthy advantages, such as helping your heart and blood vessels, as well as your cognitive functioning.

 

 

Sweet Potato

Like the banana, so does the sweet potato contains carbs combined with potassium that relaxes your muscles. As a food belonging to the orange family, sweet potatoes also contains carotenoids and powerful antioxidants that will promote your general health.

Valerian Root Tea

The root of the valerian plant has been proven by several studies to be a high-quality sleep promoter, shortening the length of time it takes to fall asleep. You can drink the mixture with chamomile, a plant known to relax the body as well.

Important: Only drink chamomile or valerian root tea without caffeine.

Foods you should avoid before sleep:

Hamburger

The large amount of fat found in hamburgers is a known 'sleep killer'. The fat encourages the stomach to pump more acid out, which can cause heartburn. Of course, these heartburns may really get in the way of falling asleep, not to mention the stomach needs to work extra hours to digest this heavy meal, which will also harm the quality of your sleep.

Alcohol

Although it may put us to sleep faster, all types of alcohol go through a fast metabolic process in our digestive system, causing us to wake up several times during the night, even if we don't remember it the next day. A study has found that women who drank alcohol before going to sleep were up 15 minutes more (in little mini-breaks) in the middle of the night, as well as sleeping 20 minutes less than average. That may not sound like a lot, but the study found that the quality of the sleep is damaged. In addition, alcohol may cause snoring, causing disruptions in your sleep as well as your spouse's.

 

 

Coffee

I bet you knew this one already. Coffee is meant to wake us up in the morning. It doesn't actually make us more alert, it works as an antagonist to sleep hormones, and so is, of course, one of the worst things you can put in your body in the hours before you go to bed. Of course, people have a radically different reaction to caffeine, and so the length of time you should keep between drinking coffee and going to sleep may change from person to person.

Chocolate

Other than the vast amounts of sugar, causing your blood sugar levels to spike, chocolate also contains caffeine and is considered a food that keeps you awake. Chocolate also contains a substance called theobromine, which can elevate the heart rate and interfere with our sleep.

Spice is not nice

Any spicy food will detract from the quality of our sleep. A recent Australian study found that men who consumed tabasco sauce or mustard before sleep had trouble falling asleep as well as experiencing a low quality of sleep. Hot food can also cause heartburn, which, as we've explained, is terrible for a good night's sleep.

 

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.






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CRUSTY FOODS WORSENS HEART PROBLEMS IN DIABETICS

 Eating crusty foods may worsen heart problems in diabetics. 

There is evidence that cooking methods that create a crust—

think the edge of a brownie or the crispy borders of meats 

prepared at very high temperatures—produce advanced 

glycation end products (AGEs). And AGEs are associated with 

plaque formation, the kind that is seen in cardiovascular 

disease.



For years nutrition experts have advised people with diabetes 

to bake, boil, or grill their food instead of frying it.


That’s still true, but if you have diabetes, you should know that 

AGEs— by-products of food preparation methods that feature 

very high, intense, dry heat—tend to end up on other tissues in 

the body, causing long-term damage.


If you’re fighting this vascular build up anyway, that consuming 

products containing AGEs could worsen the cardiovascular 

complications of diabetes.


In the study, the scientists compared the 10-day food intake of 

65 study participants in two ethnic groups: Mexicans (who have 

higher rates of diabetes and a greater risk of complications 

from the disease) and non-Hispanic whites.


It was found that people with higher rates of cardiovascular 

complications ate more of these glycated products. For each 

unit increase in AGEs intake, a study participant was 3.7 times 

more likely to have moderate to high risk for cardiovascular 

disease.


The study showed that non-Hispanic whites had a higher intake 

of AGEs, and they consumed more saturated fats. However, 

the association between AGEs and cardiovascular disease 

was stronger than for saturated fats and heart disease.


Eating less saturated fat and more fruits, vegetables, and fibre 

are important for people with diabetes, but this study shows 

that food preparation may be important too.


AGEs are higher in any kind of meat, but especially in ground 

meat. If you put hamburgers or brats on the grill, you’ll likely 

have a higher AGEs content than if you chose a whole cut of 

meat, say round steak or chicken.


Boiling or stewing meat would reduce your AGEs intake further. 

And scrambling an egg with cooking spray instead of frying it 

leads to a significant reduction in AGEs.


The scientists said more research is needed before definite 

recommendations can be made. They are planning another 

study in which they’ll examine past AGEs intake of diabetes 

patients.


These findings are preliminary, but they give us ample reason 

to further explore the association between AGEs and 

cardiovascular risk among people with diabetes.