Did you know that what and when you eat in the evenings before you go to bed can effect your sleep? Even in medieval times awareness in this regard has been noted. If know the tales of Chaucer there is some pun on glutamine, bad digestion and nightmares. Thus, our diet not only has an impact on our general health and weight but also on our sleep. Certain foods and drinks can make sleep difficult or even impossible.
Fruits, green leafy vegetables, whole grain breads, cereals, and mushrooms
improve sleep. Also spices such as dill, sage and basil help with sleep
problems. Vitamins and supplements aid sleep. Calcium and magnesium helps
induce sleep. Calcium-rich foods include milk, cheese, yogurt, ice cream,
sardines, salmon, broccoli, tofu, egg, and calcium-fortified food. Magnesium
is found in nuts, almonds, cashews, beans, and spinach. Vitamins B6 and
B12 are often beneficial and used in the treatment of insomnia.
Certain foods that contain Vitamin B6 are liver, meat, brown rice, fish,
butter, wheat germ, whole grain cereals, and soybeans. Foods rich in Vitamin
B12 include some plant milks, some soy products and some breakfast cereals
A general sleeping aid, is a bit of milk just before bedtime. Milk contains tryptophan, which can be converted to serotonin, the hormone that controls sleep. Honey, turkey, egg whites and tuna also contain tryptophan, which are good for sleeping. Serotonin shortage or imbalance can cause depression. Prolonged disturbed sleeping patterns can therefore develop into depression, serious levels of depression and even evolve to major depression.
Caffeine-rich food and beverages are pro-active to disturbed sleeping and should at best be avoided, before going to bed. Coffee, tea, chocolate, cocoa, soft drinks and some medications rich in caffeine.
Tyramine an amine, negatively also affect sleep. Tyramine actually causes the release of a substance that stimulates the brain keeping you awake. Foods containing considerable amounts of tyramine include fish, chocolate, alcoholic beverages, and fermented foods such as cheese, soy sauce and soy bean condiments, sauerkraut, processed meat, bacon, sugar, ham, tomatoes and red wine
Gastrointestinal reflux or heartburn on the other hand, may be caused by spicy foods. While indigestion and bloating can be due to sweet or greasy foods. Alcohol may make you sleepy, while actually upsets sleeping patterns later in the night resulting to frequent waking in the night to urinate. Though, this is a common result any amount of to much fluids before bedtime.
Prerequisites for peaceful sleep as well as good advice, is to keep the last meal of the day light. Recommending a hearty breakfast to start your day, with the main meal of the day around noon, and a light supper early in the evening.
