There is nothing more beautiful than a long and high-quality dream, and with the current pace of life, our quality sleep is less and less available. Certain foods and drinks impair the quality of sleep, and we are here to tell you what to avoid in the evening.
Although a few cups of wine are lying down and you think that you will sleep more easily, if you drink some cup of alcohol, the truth is different. Alcohol disturbs sleep, which means that you spend less time in the restorative phase of sleep, and when the effect of alcohol is reduced, you will wake up earlier than usual.
Caffeine is a known stimulant, commonly used to reduce drowsiness and regain vigilance, which is contrary to the need for a calm and quality sleep. Studies show that even small doses of caffeine have an effect on sleep, even six hours after you’ve consumed them. It’s best to drink your last coffee by 2 pm, which will help you avoid long nights.
Certain sweetened, fruits such as apple can cause problems in the stomach before going to bed. If you eat fruit, it is best to go for banana, which is a source of magnesium and tryptophan, which provide a better quality sleep.
Highly sweetened cereals can cause chaos in your sleep, due to a change in blood sugar levels. It would be wise to eat muesli and milk or oats (oatmeal). Milk is rich with amino acid tryptophan, which turns into melatonin, which stimulates sleep. Tryptophan needs carbohydrates to get to the brain, where it can affect sleep. A small bowl of oats or grains is served.
The ice cream is rich with sugars and fats, and only a small amount of satisfaction will bring you discomfort. Instead, try yogurt. It is rich in calcium that helps regulate the sleep cycle, which also supports the conversion of tryptophan into melatonin, which is responsible for stimulating sleep. Choose yoghurt with probiotic crops, to boost your stomach health. If you do not have yogurt, a glass of milk or a piece of cheese will finish the job.
Avoid it before going to bed, because it needs to be cooked for a long time, and you just have trouble.
Take a cup of tea with hope for a more beautiful dream? Properly choose, avoid black and white teas containing caffeine, which place stimulators of the dream have a stimulating effect. Instead, select herbal tea, which has long been used as a sleeping sedative. The chamomile is shown to be effective sleeping aid.
The acids and sugars in the orange juice are not a good idea before bedtime, for teeth and for the stomach. Experts recommend sour cherry juice. It is rich in melatonin, a hormone that, as we have said above, helps you feel sleepy. Studies show a daily serving of such juice, can improve the quality of sleep and duration (in one study in 2011, participants slept for an additional 25 minutes after consuming cherry juice).
Lactic fruits due to high levels of fat are problematic for the stomach. But a little almond snack before bedtime can improve your dreams. They are rich in magnesium, a mineral that is a relaxing muscle, and whose disability proved to be a trigger of troublesome sleep, and increasing the amount resulted in improved sleep and insomnia. Consume in smaller quantities, about one hand and you will feel the improvements.