Sleep is important for human safety, however sometimes we can experience disturbances that affect our sleep, causing us difficulty finishing work or other tasks the next day.
Although there are many ways to try to improve sleep, including following a physical and mental routine, there is also evidence that certain foods can improve or interfere with sleep.
Sheryl Lithjoy, president of Benenden Health, a private healthcare company, recommends a popular sweet meal that can help you sleep.
“Raw honey stimulates melatonin and inhibits orexin in the body, the chemical that stimulates us and alerts us,” he explains.
He emphasized: “A cup of hot water, lemon and honey is a good drink at night to calm the body and relax before bed.”
He also endorsed other snacks and drinks that might help, saying: “Cherries are known as one of the best foods for sleep because they naturally contain melatonin, the chemical that regulates internal body clock to regulate sleep. ” Drinking juice will help. Cherry an hour before bedtime leads to better rest at night. ”
“Bananas contain magnesium and potassium, which are natural muscle relaxants, and they also contain carbohydrates, all of which help promote sleep,” Lithjoy continues.
He said: “Also as a good source of protein, turkey is very useful for promoting drowsiness because it is high in tryptophan, an amino acid that calms the body and balances hormones, which helps to sleep. Almonds contain high amounts of magnesium which helps to “relax the body. Magnesium also helps regulate blood sugar during sleep, which means the body naturally moves from an adrenaline cycle to a so-called rest and digest cycle. ”
Lithjoy warns that in the same way that these foods help you sleep, other foods, such as chocolate, cheese and curry, can have the opposite effect.
He explains: “Chocolate is high in caffeine, which in the later stages of sleep can cause rapid and frequent eye movements, leading to the grogginess you may feel in the morning. Cheese is high in the amino acid tyramine, which our body causes. to release a “fight or flight” hormone that increases alertness for several hours.
“Spicy foods like curry, hot sauce and mustard contain high levels of capsaicin, which raises normal body temperature and interferes with thermoregulatory processes that disrupt sleep,” he added.
He also recommends not eating high -sugar foods like ice cream and candy before bed because low blood sugar levels “cause your body to think there’s an emergency and wake you up.”
He said that other unhealthy snacks such as potato chips and salted nuts dehydrate the body and increase water retention, “causing fatigue and exhaustion.”
Experts recommend avoiding salty foods two to three hours before bedtime to increase your chances of sleeping soundly.
Lithjoy also believes that avoiding physical activity two hours before bedtime promotes better sleep at night.
Source: express
Source: Arabic RT
