The modern era we live in causes for many people to have trouble sleeping. As a result of bad night sleep you might encounter bad moon, fatigue, deconcentration and irritability.
In addition we will present 6 ingredients that will definitely help you have a good night sleep, and 4 ingredients because of which you are not able to fall asleep at night.
6 ingredients for good night sleep:
1.Soy with pumpkin seeds
Both of these ingredients possess an abundance of magnesium, which is the key compound for having good night sleep. One of magnesium’s functions is to relax the muscles and contribution to the entire body to rest. Aldo, these ingredients are extremely rich in tryptophan, which is a chemical that possesses the ability to stimulate sleep.
Bananas are great source of potassium and magnesium, both of which are minerals that improve the quality of the sleep. These minerals also contribute to muscle and vein relaxation, and can also eliminate the negative effects caused by excess cortisol, which is a stress hormone. Bananas contain the amino-acid called tryptophan, which stimulates the increasing of serotonin level, which help in regulation of sleep.
Oat is rich source of melatonin. This makes a small portion of oats in combination with milk an ideal dinner, which will contribute for better sleep.
4.Decaf green tea
Green tea contains tannin, compound that stimulates sleep. However, this compound’s effect will not proof to be successful if you have drunk non decaf green tea.
Consumption of integral rice, four hours before going to bed, reduces the time needed for us to fall asleep. The reason for this benefit is this type of food’s glycemic index – this causes slow process of elimination of blood glucose while the organism digests it.
Cherries are natural source of melatonin, hormone, as we mentioned above in this article, stimulates sleep. Also, consuming cherry juice two times throughout the day, within a period of two weeks, prolongs the duration of the sleep in elders for up to 90 minutes.
4 worst ingredients before sleep:
If you drink excessive amounts of alcohol during evening hours, it can greatly affect your sleep, but, on the contrary to the expectations, it affects the dream in a bad way. A group of scientists, while researching the effects, have discovered that alcohol alters the normal rhythm of sleep by increasing the amount we spend in deep sleep. Anyway, it simultaneously reduces the amount of time we spend during REM (rapid eye movement) sleep, which is of great importance for the condition of our memory, concentration and motor skills in general. Alcohol is not good at all when it comes to sleeping. At first, the sleep might be deep, but you will most likely experience having sleep disturbance afterwards. The additional deep sleep will be followed by snoring and breathing heavily and bad.
Caffeine is a stimulant to the central nervous system, which means it prevents drowsiness. The ingredients that contain the most caffeine are coffee, tea, energy beverages and certain types of chocolate and carbonated beverages.
3.Meat high in fats
Fatty and heavy to digest foods have very negative affect onto the quality of your sleep. Researches have shown that these types of meats will not only shorten the duration of your sleep, but it will also make the process of digestion difficult.
Consuming a heavily spiced meal before going to sleep will certainly complicate the process of digestion, because of which you might not be able to fall asleep and stay awake until the early morning hours.