After a hard day work and then to keep yourself exist for the next day, you should sleep well in the night. It will make you to hold up your strength. A person who suffers from chronic sleep loss also suffers from heart diseases, diabetes and obesity.
- Always try to avoid heavy foods and spicy foods in the dinner. Heavy foods cause heartburn which during night makes you difficult to sleep.
- Over consumption of alcohol or any adult beverages will leave you a very restless uncomfortable night.
- Cherries contain high doses of vitamins and melatonin. Melatonin help in regulating sleep. It is also found in body. It is advised to eat cherries before going to sleep.
- Let the dinner consist of dairy products like a bowl of whole grain cereal and non-fat milk. Intake of carbohydrates helps in sleeping. Dairy products contain tryptophan, which helps to have a good night sleep. Fruits like bananas, oats and honey also contain this mineral.
- Intake of large amount of fat will cause in sleep deficiency. But taking of omega-3 fatty acids is good for deep sleep. Omega-3 acids are found in tuna fish, salmon and trout fishes.
- Cut down the intake of caffeine. Caffeine can cause sleep problems even after 10 to 12 hours of taking it.
- Try to avoid drinking lots of water and juices before sleep. It results in frequent washroom trips during night.
- Quit smoking through the entire day. Nicotine is a stimulant which disrupts the night sleep.
- Some fruits and milks relax the tense muscles and induce the hormones which help in sleeping.
i. Bananas
This fruit contains melatonin and serotonin. It also contains magnesium which acts as a muscle relaxant.
ii. Chamomile Tea
It gives a sedating effect to the body, a perfect antidote for restless minds.
iii. Warm Milk
Milk contain tryptophan. It contains amino acids that acts like sedative to the body.
iv. Potatoes
Smashing of potatoes with milk helps in clearing away acids that can interfere with yawn-inducing tryptophan.
v. Almonds
Almonds contain both tryptophan and magnesium. This also helps in sleeping.
