Are Delta 8 gummies legit?
What vegetables help you sleep?
There is an easier
way to fall asleep quickly and sleep through the night than to take a sleeping
pill or drink a glass of wine, with these foods that can help you sleep better,
you will have a good ally to take advantage of the hours of sleep.
If you have trouble
sleeping, consider that dinner may be having a lot to do with it. A light meal
is known to be much better at dinner, but many people still have a habit of
choosing very heavy foods for that time of day.
If you are one of
those who cannot forgive dinner time and you are having problems, eat, but not
anything but foods that can help you sleep effectively, because if you eat the
wrong things you will be up all night.
For example, a study
from the University of Cambridge found that eating protein-rich foods triggers
brain cells (called orexin cells) that put you on alert and full of energy.
And if you drink
before going to bed, it is common for alcohol to rob you of 4 hours of sleep,
which is how long it takes to disappear from our body, and even leaving you in
a more active state.
But the right snacks
before bed can put you in a prime position for a stress-free night with hours
of sleep ahead.
9 foods
that can help you sleep better
So where do you
start? Here are six surprising foods that induce sleep. Don't stop adding them
to your shopping list today.
Bananas
for better sleep
A little sugar
counteracts the effects of orexin cells. Try a banana before bed, it will give
you just enough sugar to calm your orexin cells, and more magnesium and potassium
to help relax your muscles. You can check here the medicinal and anti-cancer
properties of banana
Passion
fruit tea an effective to help you sleep
An Australian study
found in a group of people who drank a cup of tea, either passion fruit or
parsley, those who drank passion fruit slept more soundly. Researchers believe
that chemicals called harman alkaloids - in high levels and unique to passion
fruit flowers, act on the nervous system to help you sleep.
Hummus
While L-tryptophan -
the amino acid that supposedly makes you sleep after Thanksgiving dinner -
makes you sleepy, there are better sources other than turkey. However, if meats
aren't your thing, sesame seeds (120mg) and hummus made from the seeds (usually
around 600mg) contain L-tryptophan as well.
Dates
L-Tryptophan works
best when combined with carbohydrates. Carbohydrates trigger your body to
secrete insulin, which consumes other amino acids in your blood first, leaving
more L-tryptophan to sedate.
The best foods for
work are carbohydrates that raise blood sugar levels quickly, since slow-acting
carbohydrates do not produce the same type of response to insulin.
With a healthy
handful of dates - they are high in carbohydrates and have a good amount of
L-tryptophan, it is enough. Fruits and popcorn are other healthy fast-acting
carbohydrates.
Fish
Most fish - and
especially salmon, halibut, and tuna - boast of vitamin B6, which is needed to
make melatonin (a hormone that induces dark sleep), according to an article
published in the Annals of New York Academy of Sciences.
Jasmine
Rice
When healthy sleepers
ate carbohydrate-rich vegetable and tomato sauce with rice dinners, they fell
asleep much faster at bedtime if the meal included high-glycemic index (GI)
jasmine rice instead of long-grain rice low GI, according to a study published
in the American Journal of Clinical Nutrition.
While the authors
aren't sure how it happened, they speculated that the increased amounts of
insulin elicited by high-GI meals increased the proportion of sleep-inducing
tryptophan compared to other amino acids in the blood, proportionally allowing
more to enter the brain.
Chickpeas
Chickpeas have
vitamin B6, which is necessary to make melatonin and help you sleep better.
Kale
Dairy products
(unpasteurized) are well known foods rich in calcium. However, green leafy
vegetables like kale and collard greens also have a healthy dose of calcium.
And research suggests that calcium deficiency can make it harder to fall
asleep.
Cherries
In recent research in
the European Journal of Nutrition, it was found that consuming an ounce of
cherry juice twice a day, once in the morning and once at night for a week
helped people get an extra 25 minutes of sleep. Why? It's bound to
L-tryptophan, which can be converted to serotonin, and eventually melatonin, a
compound that influences the sleep cycle, says Jason Ellis, Ph.D., director of
the Northumbria Sleep Research Center.
Increasing the
melatonin circulating in your body will increase your chances of a good night's
sleep, too. Try an ounce of juice or a cup of cherries before going to bed.
Since there are no foods rich in melatonin, you will need to look for the foods
that can produce it. A few more to consider: yogurt, oatmeal, egg, and peanuts.
Eating
a low-fat, plant-based diet may help give the immune system a
boost. The immune system relies on white blood cells that produce antibodies to
combat bacteria, viruses, and other invaders. Vegetarians have been shown to
have more effective white blood cells when compared to nonvegetarians, due to a
high intake of vitamins and low intake of fat.
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