food that may not be eaten when will sleep

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Food that may not be eaten when will sleep

What you eat before bed can help sleeping slumbering or even just make You couldn't sleep or cause a buildup of fat. What foods should be eaten and avoided before bedtime? According to the University of Maryland Medical Center, adults need at least 8 hours of sleep a night time, but there are still many people who do not get quality sleep. But lack of sleep can cause sleepiness during the day, mood changes, increased appetite and weight goes up.

One that affects the quality of sleep is the food you consume before you get into bed. The following foods should be eaten and avoided eating before bed, as reported by the Livestrong, Friday (9/12/2011):

The food should be eaten before bed

1 . Soybean

soybeans is legumes contain many proteins and rich in nutrients , one source of an amino acid known as triptofan . according to the national sleep foundation , triptofan could help encourage sleepiness and provides components useful for a snack sleep . 

2. Whole wheat

product whole wheat as of bread wheat is a complex carbohydrate , containing more fibers and nutrients and digestibility slower than processed foods . complex carbohydrates make triptofan more accessible in the brain , according to the national sleep foundation other than bread wheat , you can also get a complex carbohydrate from rice red nda oatmeal wheat .

3 . Warm milk low fat 

dairy products , as milk low in fats , yogurt and cheese , can promote relaxation because it contains carbohydrates and triptofan . for these reasons , a report published in the american journal of nursing in 2007 recommend that the patient who troubles sleep can be given warm milk low fat before retiring . 

4 . Fruits and vegetables

fruit and vegetables are a source of food antioxidant , the nutrients that improves capability of the body to protect ourselves and recover from infections and diseases . improve food intake rich antioxidant could help minimize symptoms associated with insomnia , according to the university of maryland medical centre . fruit and vegetables are good eaten before sleep is berries , cherry , orangeade , pomegranate , green vegetables , brussels sprouts , broccoli , the artichoke

The food should be avoided before bedtime

1 . Caffeine 

caffeine is stimulant that affects the central nervous system and if consumed before retiring , you may feel very difficult to doze , depending on how insensitive you with medicine . avoid coffee , tea , soda and brown before retiring . 

2 . Spicy food and garlic 

spicy food and food containing garlic can contribute to heartburn ( the heat on the chest ) when consumed before retiring , according to timothy morgenthaler , md . 

3 . Chips and food salted 

eating crisps or food salted before retiring can make flatulency so as to make you more difficult to sleep . in addition , food salted also causes you more often want to urinate that can interfere with sleep . 

4 . Nuts

nuts usually considered healthy food containing unsaturated fatty and protein . but nuts containing some sodium , that can be eaten before retiring can retard ability of body to sleep . protein and sodium work by increasing brain activity , that you can 't enough sedately to sleep . 

5. Foods high in sugar and fat 

foods that are high in sugar and fat are more difficult to digest the body, which finally made the bed was not comfortable enough. Sugar can also disturb sleep cycle as it causes an imbalance of insulin and deliver a blast of energy.