what food makes you sleepy fast
Good sleep keeps the body fresh. Activity is sustained. The mood is cheerful. So there is no substitute for uninterrupted sleep for health.
I want a good environment for good sleep. I want mental stability. Eating also affects sleep.
Sleepiness comes after eating rice for many people. Many people get sleepy after drinking tea and coffee. Apart from this, there are several foods that affect sleep. However, it should be remembered that the effect of food on sleep varies from person to person.
Foods for good sleep
Peanuts are a source of melatonin. The sleep hormone melatonin, which regulates our body clock. It also contains magnesium, which research has shown is essential for good sleep. So you can eat a handful of peanuts at night for good sleep.
- white rice
By rice we generally mean white rice, which raises our blood glucose levels suddenly. Due to this, sleep is better.
Eating oatmeal can make you sleepy. It also contains melatonin.
- Oily fish
Oily fish contain vitamin D and omega three fatty acids. These two ingredients are useful to induce sleep. You can practice eating oily fish at night for better sleep.
- Milk and curd
Eating milk and curd also gives good sleep. You can practice light exercise and go to sleep after an hour after eating a glass of milk or a cup of yogurt. will sleep well
Bananas contain magnesium. Magnesium is one of the minerals that, when taken in sufficient amounts, has the potential to improve sleep.
- Chamomile tea
It contains a substance called apigenin, which can fight insomnia. You can drink chamomile tea for deep sleep.
8. Eggs: Eggs contain vitamin D, which affects sleep. Vitamin D in eggs works on neurons in the brain that help you sleep. People who are deficient in vitamin D have difficulty falling asleep.
9. Sweet potato: Sweet potato is called the ‘sleeping aunt’. Potassium present in it helps to sleep.
10. Honey: Honey produces serotonin and melatonin. Regular consumption of honey improves sleep. You can eat one tablespoon of honey daily before going to bed.
11. Lettuce: Lactucarium present in lettuce leaves helps in better sleep. These leaves can be boiled in hot water or eaten as a salad.
12. Walnuts: Walnuts also contain tryptophan. It helps in the production of serotonin and melatonin. You can regularly eat two walnuts before going to bed at night.
13. Almonds: Almonds do not contain sugar or sugar. Rich in calcium and magnesium, this food is essential for brain relaxation. You can eat 30 grams of almonds daily for good sleep.
Foods that are enemies of sleep
- Foods rich in caffeine
Coffee and tea contain caffeine. Even labeled as ‘decaffeinated’ it is not completely caffeine free. Green tea is not caffeine free. Apart from this, various foods contain caffeine. Chocolate, tiramisu and drinks known as ‘energy drinks’ are sources of caffeine.
- spicy food
Spicy food can cause acidity. Suffering from uncomfortable problems like heartburn can deprive you of restful sleep.
- Heavy food, fatty food
Eating a heavy meal at night can delay sleep. Eating more fatty foods can cause light sleep; Once you wake up, you may not fall asleep easily. People who eat high-fat foods may have shorter sleep duration.
- Sweets, fast food and ultra-processed foods
If you eat more of these foods, there is a risk of not sleeping properly. Apart from that, these foods also increase weight. And if the weight is not under control, sleep may be disturbed.
Drinking alcohol makes you fall asleep faster. But that sleep is not exactly ‘good’ sleep, but disturbed sleep. Consuming too much alcohol can cause sleepiness earlier.
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