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Beauty & Health

Eat Your Way To Better Sleep

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Beauty & Health

Eat Your Way To Better Sleep

Sleepless nights can affect your daytime activities but insomnia can be solved by a few dietary tweaks that will make a big difference to your bedtime.

by Sin Gwen Li, Straits Times / Additional Reporting by Natalya Molok  /   August 31, 2016

Up to one in three people experiences transient insomnia and one in 10 suffers from chronic insomnia. People with transient insomnia tend to experience at least one night of difficulty falling asleep, which resolves within the week.

On the other hand, chronic insomnia sets in if it lasts for longer than three months.

A study conducted in 2007 found that almost half of the patients who visited a sleep clinic in Singapore had primary insomnia, which is difficulty sleeping for no apparent reason, while a quarter suffered from insomnia secondary to anxiety disorders, with a tenth afflicted with insomnia as a result of depression.

Insomnia is also associated with a higher rate of heart disease, hypertension and diabetes, and has been linked to the development of dementia in later life.

Here are some adjustments to make in order to sleep better:

• Sleeping environment: It should be conducive for rest. A dark, quiet and uncluttered room, comfortable bedding and a comfortable temperature will help her sleep better.
• Stimulating substances and activities: Avoid them near bedtime. Exercise four hours before bedtime is discouraged as the adrenaline rush will keep her awake.
• Caffeinated drinks: They should not be consumed near bedtime as caffeine can remain in the bloodstream for up to 12 hours.
• Alcohol: Although it may cause drowsiness, it interferes with the normal sleep process, causing frequent interruptions and poor sleep quality.
• Sleeping and waking: Do this at the same time every day, even on weekends. Consistency is key when trying to alter your sleep patterns.
• Set the tone: A warm shower, light reading and calming soft music can help one get a good night’s sleep.
• Avoid daytime naps: Keep yourself preoccupied with tasks, even small, menial ones, as it will keep you from dozing off during the day.

Diet also plays an important part in helping to regulate your sleep cycle.

https://www.womensweekly.com.sg/gallery/beauty-and-health/eat-your-way-to-better-sleep/
Eat Your Way To Better Sleep
1. Kiwi
image

Besides being rich in antioxidants, carotenoids, and vitamins C and E, kiwi fruit also contains the sleep-inducing hormone, serotonin.

(Related: 5 Reasons To Eat Your Kiwi Fruit Whole)

Photo: Pixabay
2. Cherries
image

Cherries act as a natural sleep aid thanks to their melatonin content, a naturally produced hormone that signals to our bodies that it’s time for bed.

(Try this recipe: Traditional Steamed Pudding)

Photo: Pixabay
3. Cereal & Milk
image

A low-sugar cereal paired with skim milk is a perfect bedtime snack. Milk contains the amino acid tryptophan, which serves as a precursor for the hormone serotonin, a sleep-inducing agent.

(Related: 21 Storage Tips To Make Your Groceries Last Longer In The Fridge)

Photo: Pixabay
4. Bananas
image

Bananas can put your body into a sleepy state by helping with muscle relaxation because they’re an excellent source of both potassium and magnesium. Bananas also contain tryptophan, the precursor to calming and sleep-regulating hormones serotonin and melatonin.

Photo: Pixabay
5. Almonds
image

Another great muscle-relaxing magnesium source? Almonds! They’re also high in calcium, which plays its role by helping the brain convert the amino acid tryptophan into sleep-inducing melatonin.

(Try this recipe: Banana And Almond Slice)

Photo: Pixabay
6. Spinach
image

Spinach is a great source of tryptophan, and also contains glutamine – an amino acid which stimulates the body to get rid of the cellular toxins that lead to sleeplessness.

(Related: 10 Tasty Recipes With Spinach)

Photo: Pixabay
7. Lean Meat
image

A recent study among insomniacs found that consuming just 1/4 gram of lean meat before bedtime was enough to significantly increase hours of deep sleep. That’s about the amount that you’ll find in a skinless chicken drumstick!

(Try this recipe: Roast Turkey With Sage Stuffing)

Photo: Pixabay
8. Herbal Tea
image

Many herbal teas offer sedative effects. Try passionflower tea or lemon balm tea, which both have wonderful anti-anxiety benefits and will help you calm nervousness so you can sleep at night.

(Related: 10 Things You Didn’t Know You Could Do With Teabags)

Photo: Pixabay
  • TAGS:
  • bedtime
  • Diet
  • insomnia
  • Lifestyle
  • sleep
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