Have you ever eaten a particular type of meal at dinner and you experienced a long night, just tossing and turning in bed? The key to a good diet and sleeping well is having food that goes easy on your bowels. At the same time, that food should induce minimal acid and not cause bloating. Here is my top list of five foods that can transform your sleep positively every night.
For The Fruits
Kiwi fruit and cherries do a brilliant job at keeping your bowels in check. Kiwi is rich in serotonin and anti-oxidants. Antioxidants are great for boosting your immunity. Cherries, on the other hand, contain lots of vitamin C which also plays a great role protecting you from illness. The properties get even better if you ferment the cherries to make sour juice. The juice induces melatonin, a hormone responsible for promoting sleep.
For The Vegetables
Lettuce takes the crown in this category. If you’re keen on reading ingredients contained in your drugs, you might have noticed “Lactucarium” in sleeping pills. This ingredient is naturally occurring in lettuce. To make it easier for you, try blending the above fruits with lettuce to make a smooth palatable smoothie for you to swallow before going to bed.
Just ensure your last meal (including smoothies) is consumed at least an hour before your actual bedtime. This gives your tummy enough time to digest the meal, therefore, causing you less discomfort in bed. Alternatively, you could have it as a sandwich with the next type of foods.
For The Carbs
Bananas come in handy in this category. They are full of carbs and very filling. If you usually wake up hungry in the middle of the night to snack, try having bananas with your dinner. You’ll be full till morning. In addition, bananas are rich in potassium, tryptophan, and magnesium. These minerals are an excellent source of nutrition for your body. If you have to eat grains such as wheat and rice, please go for the whole grain versions. In other words, go for whole wheat, brown rice, and the likes.
For The Proteins
In this category, the leaner you go the better. Chicken, fish, and turkey are an excellent choice. They are rich in amino acids, especially tryptophan. This element induces serotonin- a hormone that promotes sleep. But don’t spoil them by deep frying or adding too much fat. A light grill or steaming for dinner will do. In addition, according to The American Heart Association, you get less cholesterol with leaner meats.
Finally Fresh Herbs
There are several types of herbs. But just like everything else, each herb has its advantage. For example, ginger has an element that cleanses your blood. However, for a good night’s sleep, indulge in herbs that have a calming effect. Basil and sage are excellent at reducing tension. No wonder they use them in massage spurs. You can use these herbs at home in your sauces or as a protein marinade. But remember that they can be overpowering so go easy on them. On the contrary, avoid herbs with a stimulating effect. These include peppers; both black and red.
I cannot forget to mention water. Drink plenty of water! It’s more achievable when you drink water throughout the day. But at least have two glasses before going to bed. According to IDAHO TV, water helps your body to detox naturally. And much of the detox occurs at night while you sleep.
The Final Word
They say that knowledge is power. The above foods come in handy as they are cheaper and more locally available when compared to what we presume as delicious. Now you know what to eat for a healthy sleep. What are you waiting for? Grab your shopping bag and I’ll see you at the market.
Bio: Sarah is the editor of sleepydeep.com. Feeling the repercussions of being an irregular sleeper for far too long, she decided to do something about it. She learned why sleep is so important and how to maximize it, and is now helping others who are struggling to find their right sleep routine.