You might have observed that after consuming some meals or drinks, you feel very active and energetic, while there are some foods that make you sleepy.
The basic ideology is simple; a lot of people have little to no knowledge regarding metabolic by-products of food that we consume in the evening or bed time.
For example, a lot of people are in habit of drinking sweetened milk or alcoholic beverage (most commonly wine) before bed-time, thinking it will help them fall asleep.
However, the sugar-rush not only makes it harder to sleep but also leads to frequent awakenings at night.
A few points that are shared in this text may be helpful for those people who have sleep disorders like troubled sleep or insomnia or frequent awakenings at night.
Foods that makes you sleepy A few foods that are known to induce sleep and improve quality of sleep are: Miso soup: Yes, Miso soup is invariably an excellent choice if you are having a late dinner.
Miso soup is rich in amino acids and easily digestible proteins that supply building material to synthesize Melatonin, a pigment that helps in inducing sleep.
It also contains Soy proteins that improve the sleep quality.
Eggs: Generally experts suggest avoiding excessive simple carbohydrate consumption before bedtime, as carbohydrates release sugars that interfere with sleep induction.
Proteins in the form of eggs are an excellent source of nutrition that helps you sleep.
Tea: Obviously caffeinated tea is not recommended if you have sleeping issues, but herbal or decaffeinated teas like Chamomile improves the sleep quality.
Another great option is Green Tea after dinner that not only helps in improving your metabolism but also induce sleep as it is rich in theanine (a chemical that induces sleep).
Banana: For all those who are in habit of consuming early dinners, a banana before bed-time acts as a filler and also a magnesium rich food that make you sleepy.
You can also use banana to make a healthy, delicious smoothie with soy milk.
The combination is rich in Tryptophan that helps in melatonin production.
Other fruits that are also helpful in fighting sleep disorders are cherries and blue berries.
Peanut butter toast: If you are feeling a little hungry before bed-time, a peanut butter toast is all what you need to kill your hunger and to fall asleep in no time.
The perfect combination of carbohydrates and protein are known to evoke a feeling of satiety and also helps in sleep induction.
It is always recommended to consume a high protein meal in the evening, supplemented with little carbohydrates to enhance the release of insulin, so that the amino-acids can reach brain and takes part in Melatonin formation.
Foods and beverages that interfere with your sleep and must be avoided at or near bed-time are:
- Alcoholic beverages
- Caffeinated beverages (no coffee after 6 PM) if you don't want to toss and turn all night long)
- Snacking that is high in fat, salt or garlic should also be avoided.