It’s no news that dark chocolates help you sleep better but it is not the only food in the category. According to a new study, foods rich in Magnesium help to regulate the body clock, thereby improving sleep quality. There are also other foods that reduce the quality of sleep an individual gets. Basically, scientists believe that the quality of sleep we get is largely dependent on the kind of foods we eat, which is why we need to pay careful attention to the kind of food we eat. Here is what you can eat to bring on a good night’s sleep, and what you should avoid:
What you should eat:
Scientists have proven that fish like tuna and salmon helps bring on a good night’s sleep. This is so because these fishes contain vitamin B6 … a major requirement in making melatonin, which is a sleep-inducing hormone.
If hunger comes calling at night or you are finding it difficult to sleep, try having a bowl of cereal with milk. Milk contains Tryptophan and cereals contain carbohydrates, which makes them a perfect combination to induce sleep. Also, the calcium from the milk also helps regulate the muscle movement.
Warm milk and other dairy products
Warm milk and other dairy product contain a sleep-inducing substance known as Tryptophan, which is equally found in cereal. This substance helps in the production of the chemicals known as melatonin and serotonin, which help put you off to sleep.
Food rich in Magnesium
Studies have shown that consuming too little Magnesium can actually reduce the quality of your sleep. It was advised to go for food that is rich in Magnesium, such as nuts, whole grains such as barley, dark leafy vegetables, fish and most interestingly, dark chocolates because they are all rich in Magnesium.
Other food that improves the quality of our sleep includes:
- High Glycaemic Index food
- Herbal teas
- Bananas photos
What to avoid:
These foods may harm your sleep, and hence are best avoided at night
Though mild alcohol may help improve the quality of your sleep, having too much of it will definitely disrupt your sleep. Alcohol tends to dehydrate the body, making you feel thirstier at night, and also causes the blood sugar levels to dip.
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We tend to take coffee when we have things to do and need to stay up. Coffee contains caffeine, which is a nervous stimulant. Though people differ in their caffeine tolerance levels, it is best to skip coffee altogether at night.
Processed junk food
Processed foods are known for their high level of sugar and fats, which increase the production of acids in the stomach. These acids lead to heartburn and indigestion which can keep us awake at night.
Other foods include:
- Foods rich in tyramine. Like tomatoes, potatoes, wine, processed cheese and pork. Broccoli