For those of you who often experience insomnia, of course, already knew where food and drinks should be avoided before bedtime. Alcohol, coffee and sweet desserts (all good things) are not advised to be consumed before going to bed.
As it turns out, there are some foods that you can eat for better sleep. "A lot of people know what not to eat heavy foods, spicy foods, caffeine," said Sleep Expert YouBeauty, Shelby Freedman Harris, Psy. D. "But I had a lot of patients who prefer snacking throughout the night or do not want to eat at all before going to bed, both of which can interfere with sleep. They don't know that small snacks does nothing and the food, other than Turkey, contains tryptophan. "
Tryptophan is an amino acid that can convert to serotonin and melatonin, a naturally occurring brain chemical relaxation that can help you sleep well. "This is also obtained from bananas, nuts, seeds, and eggs usually have more tryptophan in it," explained Freedman.
In addition, complex carbohydrates are also vital, Nutrition Advisor YouBeauty notes from Kristin Kirkpatrick, RD, because they also promote serotonin.
"Most people eat sweets when are stressed because they want to feel good," he said. "But it could mean some of the options are really unhealthy, like doughnuts, though they serotonin increase that makes you feel better, but you will have excess sugar that it be bad." Excess sugar, he said, would instead make us wake up middle of the night.
"If you mix the food with high carbohydrates triptophan, will really guarantee the triptophan live in your system longer," explained Freedman.
Here are the recommended dietary intake one hour before going to bed for those who suffer from acute insomnia.
1. banana and nuts
Intake banana piece with a handful of your favorite beans. "You'll get tryptophan and carbohydrates," said Freedman. "This is a good mix."
2. crackers and peanut butter
Brush the peanut butter on whole wheat crackers. This is a mix of complex carbohydrates, protein and tryptophan.
3. a bowl of cereal
Milk contains tryptophan and cereal grain, which is a complex carbohydrate that complement each other. Just make sure to avoid sugar at night.
4. Cheese
Chew on a low-fat cheese before bed will provide a supply of tryptophan. Plus, the protein without the fat can make you calm, keep your blood sugar stable.
Another important note: make sure to have dinner at least three hours before going to bed, and a snack about an hour before you climb into bed. You won't be able to sleep soundly and rapidly when the stomach is full or empty.
As it turns out, there are some foods that you can eat for better sleep. "A lot of people know what not to eat heavy foods, spicy foods, caffeine," said Sleep Expert YouBeauty, Shelby Freedman Harris, Psy. D. "But I had a lot of patients who prefer snacking throughout the night or do not want to eat at all before going to bed, both of which can interfere with sleep. They don't know that small snacks does nothing and the food, other than Turkey, contains tryptophan. "
Tryptophan is an amino acid that can convert to serotonin and melatonin, a naturally occurring brain chemical relaxation that can help you sleep well. "This is also obtained from bananas, nuts, seeds, and eggs usually have more tryptophan in it," explained Freedman.
In addition, complex carbohydrates are also vital, Nutrition Advisor YouBeauty notes from Kristin Kirkpatrick, RD, because they also promote serotonin.
"Most people eat sweets when are stressed because they want to feel good," he said. "But it could mean some of the options are really unhealthy, like doughnuts, though they serotonin increase that makes you feel better, but you will have excess sugar that it be bad." Excess sugar, he said, would instead make us wake up middle of the night.
"If you mix the food with high carbohydrates triptophan, will really guarantee the triptophan live in your system longer," explained Freedman.
Here are the recommended dietary intake one hour before going to bed for those who suffer from acute insomnia.
1. banana and nuts
Intake banana piece with a handful of your favorite beans. "You'll get tryptophan and carbohydrates," said Freedman. "This is a good mix."
2. crackers and peanut butter
Brush the peanut butter on whole wheat crackers. This is a mix of complex carbohydrates, protein and tryptophan.
3. a bowl of cereal
Milk contains tryptophan and cereal grain, which is a complex carbohydrate that complement each other. Just make sure to avoid sugar at night.
4. Cheese
Chew on a low-fat cheese before bed will provide a supply of tryptophan. Plus, the protein without the fat can make you calm, keep your blood sugar stable.
Another important note: make sure to have dinner at least three hours before going to bed, and a snack about an hour before you climb into bed. You won't be able to sleep soundly and rapidly when the stomach is full or empty.
