A few hours of uninterrupted sleep every night ramps up our energy levels. Scientists and researchers believe that the brain sorts out all the accumulated details of the day and replenishes chemicals required for proper brain function while we sleep. But, deep sleep isn't easy to come by.
From insomnia to sleep apnea, sleep disorders get in the way of your daily routine and adversely influence your emotional balance and productivity. However, eating the right food before you hit the sack could help you improve the quality of your sleep. Here are the best foods for deep sleep that'll help you do just that.
Almonds: Unsalted nuts, particularly almonds, are considered a major "power food" to help you sleep better. The magnesium present in these nuts promotes both uninterrupted sleep and muscle relaxation. Besides this, the protein content in them also helps to stabilise blood sugar levels while sleeping. Hence, it is advisable to eat at least 2-3 almonds an hour before going to sleep.
Dairy products: Dairy products like cheese, milk and yoghurt are a good source of tryptophan which is a natural sleep inducer. You can even use these products to calm your nerves before sleeping as the calcium content in them acts as an effective stress-reducer and stabilizer of nerve fibers. The calcium assists the brain to use the tryptophan to manufacture melatonin.
Hard cooked eggs: If you are facing difficulties in grabbing a few hours sleep, you should probably indulge in a mid-night snack of hard-cooked eggs. High in proteins, eggs help improve your sleep and maintain your fitness levels thereby giving you complete protection. However, in case you suffer from high cholesterol issues, you can opt for eating only the egg white without the yolk.
Cereals: Recent researches have indicated that whole grain cereals that are low in sugar can also help you snooze better. Such cereals topped with yoghurt can help to activate serotonin in the brain that is responsible for mood and sleep. When serotonin levels in the body are high, they make a person feel drowsy.
Non-fat Popcorn: These popcorns contain ample carbohydrates that help to bring tryptophan (an amino acid) into your brain. Here, the amino acid is used to produce the sleep-inducing serotonin neurotransmitter. Thus, popping a few bowls 1 to 2 hours before sleep can help you fight your sleep woes.
Dried tart cherries: Is it possible to say no to these colorful sweet delicacies? A handful of these cherries are sufficient to help you get hours of uninterrupted restful sleep. These cherries are loaded with serotonin-boosting carbohydrates. Besides this, they are also packed with age-defying anti-oxidants and can help to lessen the impact of jet lags.
Honey: Add some honey to your mid-night cereal bowl or drizzle a small amount in your pre-sleep health drink; honey can make a great difference in sleep improvement. The sleep-inducing properties of honey makes it a useful insomnia cure.
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