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Foods that help you sleep through the night

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Dr Rati Parwani
Dr Rati Parwani is a Practising Professional BHMS Doctor having experience of 8 years in the medical field. She is a good homeopathic doctor.Her approach towards each and every patient is the utmost professional with high standards of homoeopathic practice. She has nurtured her writing skills and proves it as an asset to her professionalism. She has experience in content writing and likes her writing ethical and scientific-based Her expertise in curing chronic cases of osteoarthritis,, endocrinological disorders, lifestyle disorders, Female health problems such as acne PCOS, uterine fibroids and endometriosis, skin problems such as psoriasis and eczema, GIT troubles, Respiratory issues and other ailments . Her expertise lies in treating chronic cases. Medical Education Bachelor of homoeopathic medicine, bachelor of surgery - BHMS Medicine A+ Padmashree Dr D. Y. Patil Medical College, Hospital and Research Centre, Pune

Good sleep is a big part of living a healthy and successful in full life. After a tiring day, you need a good sleep. Bright ideas come from good night sleep in the dark.sleep is an acre that you give to your body every day. The best bridge between despair and hope is good night sleep. No day is so bad that can’t be fixed with a nap. We are at our best when we are happiest, when we are fully engaged in work, we enjoy our journey towards the goal we have established ourselves. It gives us meaning to our time off and comfort to our sleep.

  • Silence is the sleep that nourishes wisdom.
  • As the quote holds-
  • “Think in the morning.
  • Act in the noon.
  • Eat-in evening.
  • Sleep in night “

Follow these steps and you will get a good night sleep because a well-spent day brings happy sleep. AH!!! Sleep It takes 1 /3rd of our life. Since we spend one-third of our entire lives asleep, it is no wonder that we spent our time ruminating many years over what sleep is really about. The quotes about sleep are often surprisingly insightful, occasionally misleading “Early to bed and early to rise makes a man healthy wealthy and wise” so eat foods that make you go to bed early after a tiring day which is more fruitful for the next day rather than going to sleep late.

Want to detox?

Exercise eat healthily and sleep well. So here are the healing foods for that good night sleep which give you a healthy nutritious diet and also help you maintain weight as well. Achieving a great night sleep can be affected by what you eat at night. Certain foods can calm your brain and help promote sleep. the right eating in the evening is definitive therapy of good night sleep. We just don’t recommend eating a big heavy meal before sleep it just leads to indigestion but some people can snack a small meal late evening to get that good night sleep. Research as found that certain nutrients play an underlying role in short and long sleep duration . for the longer and better quality of sleep its important to have lycopene ( found in red oranges and coloured foods )vitamins C, selenium (found in nuts meat and shellfish) and more lutein and zeaxanthin (found in green leafy vegetables)that are rich in reducing stress.

The best snack

The best snack is one that contains complex carbohydrates and protein to optimize tryptophan levels. Proteins help in maintaining stable blood sugar level which sleeping and switch the body from alert adrenaline cycle. To rest and digest mode, while complex carbohydrates increase the availability of tryptophan in the diet. Tryptophan is the amino acid that the body uses to make sleep-inducing serotonin and melatonin, the relaxing neurotransmitters that slow down the nerve traffic and stop the brain from buzzing.

Do Bananas help you sleep?

Bananas are an excellent source of magnesium and potassium which help relaxes the overstressed muscle and make them an ideal go-to snack before the bed. They also contain all important tryptophan to stimulate the production of those key brain calming hormones. Eat whole or whizz into a sleep-inducing smoothie

Are almonds a good source of protein for sleep?

Almonds are another winner as they contain calcium which promotes both sleep and muscle relaxation. they have added benefit of supplying protein which helps maintain blood sugar levels while sleeping. Try swapping your afternoon snack with a handful of nuts with milk and honey for comforting bedtime snack

Is almond milk a good source of protein and calcium?

Almond milk is one more richest source of calcium ad protein for sleep which promotes relaxation. go for a smoothie with strawberries and make it a yummy snack a night

Calcium?

Calcium is known to aid restful sleep which is why a nice warm mug of milk is recommended before sleep. It is effective in stress reduction and stabilization of nerve fibres including those in the brain.

Nibbling on cheese?

Yes, cheese is a good source of calcium and oatcakes with cheese is a good source of bedtime snack which contains complex carbohydrates and protein to optimize tryptophan levels. Protein helps maintain a lump of stable blood sugar while sleeping and switch the body from alert adrenaline cycle to rest mode while complex carbohydrate improve the availability of tryptophan, the relaxing

Make a sleep sandwich

Lettuce is good for sleep. Make sure you choose multigrain bread. The banana is an excellent source of magnesium and potassium which helps you become relaxed for your overstressed muscles

There are many practicals ways of improving sleep

We all do it but many of us don’t get it well. Good night rest is essential for a healthy existence protecting you physically and mentally as well as boosting the quality of life. Unfortunately, many of us struggle to fall asleep have bad dreams, can’t wake up in the morning and then constantly feel tired. Sleep plays a significant role in healing and repairing your heart and blood vessels which work 24 /7 non-stop. It helps us maintain a healthy weight and good hormonal balance. It helps us remember to solve problems make decisions as well as safeguarding against stress, mood swings and depression. It is rather worrying that the majority of people don’t sleep well.

Fortunately, there are many practical ways to improve sleeping habits

1) Bedroom
2) Diet
3) Lifestyle
4) Exercise
5) Relaxation.

If you have trouble sleeping one of the 1 st things to consider is your bedroom. To get a restful sleep you need the right setting which means clean peaceful and welcoming room. Many of us sleep in the bedroom that’s simply not fit for the purpose and the environment could be the key to restlessness. Fortunately its relatively easy to transfer the place that encourages peaceful sleep.

1) When its time to hit your bed see that your room is completely dark.
2) Maintain an ambient temperature of the room.
3) A tidy room makes a tidy mind.
4) Say no to technology in the bedroom.
5) LED displays are troublesome. When its time to snooze switch off your mobile phone.
6) Avoid treating the bedroom as an extension of a rest house.
7) Add special touches to space so that you feel more connected.
8) Avoid using certain colours like decorations.
9) Certain smells can affect your mood to feel more calmed and relaxed.
10) Take time to consider your bedroom.
Try these tips and find a good night sound sleep.

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