Kiwi: Kiwi is one of the best fruits to be taken at bedtime to induce good quality and long hours of sleep. Sleep promoting effect of kiwi is due to its serotonin content. Kiwis are also full of antioxidants which reduce inflammation and promote quality sleep. One medium-size kiwi if taken at bed time will
probably help you to sleep well.
6 White Rice: White rice has high glycemic index and so it quickly increases your blood sugar and improves your induction of sleep. White
rice should be taken at least one hour before bed time, but diabetics should avoid this sleep promoting food.
7 Cottage Cheese: Calcium of cottage cheese helps the brain to use tryptophan to produce sleep regulating hormone melatonin.
8 Bananas: Bananas contain good amount of tryptophan and magnesium and both are sleep inducing substances so taking one banana before bedtime is a good idea to sleep well.
9 Milk: Milk is also a source of tryptophan and if taken at bedtime, promotes good sleep.
Avoid These Foods
1 Caffeine: Certain foods disrupt your sleep if taken at bedtime as these cause sleeplessness. Avoid caffeine that is found in some beverages and foods like coffee and dark chocolate
2 Spicy Food: It is best to avoid spicy foods with
3 Alcohol: Alcohol negatively affects your sleeping patterns and gives you poor quality sleep as it blocks REM sleep, the most restful part of sleep. Do not use it as an aid to sleep.
4 Water Dense Fruits: Fruits such as melon and watermelon increase urine formation and will make you get up to ease yourself and disturb your sleep.
5 Saturated Fats: Foods rich in saturated fats cause more acid production in the stomach and lead to discomfort and sleeplessness.
6 Protein-rich Foods: Barring the ones that contain tryptophan, protein requires more time to digest so eating a high protein diet at bedtime is best avoided.
Sleep inducer: Relax and let your limbs and head loosen and drop naturally. Concentrate on your regular breathing. Take deep breaths five times. Now, imagine you are on a peaceful beach by the side of a blue tranquil sea or in a beautiful garden. Or imagine a beautiful and serene place you may have visited in the past. Imagine yourself walking at the same place, feel the grass or sand beneath your feet. Gradually increase your speed and then start jogging, feel tired and sweaty as you feel the exertion and fatigue. Feel the cool breeze. Gradually slow down your pace of walking and then stop and lie on the grass or sand. Now you are relaxing, breathing slowly and aches and pains are melting away. Feel sleepy. Now you are sleeping.
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