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Foods make you sleep


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  1. #1
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
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    Foods make you sleep

    Foods make you sleep

    There are many factors that may cause trouble sleeping at night and even lead to chronic insomnia

    . You've probably heard about the basic principles of good sleep hygiene, like not drinking too much caffeine during the day, not exercising late at night and not reading or watching TV in bed if you have trouble sleeping

    Among these good hyfiene , eating certain foods which make you sleepy.

    1.Nonfat Popcorn

    The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain, where it's used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, low-calorie popcorn (just 93 calories in three cups popped) is a great late-night snack. Choose plain, fat-free popcorn and jazz it up with some curry powder.

    2. Halibut Potha in Tamil

    Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts and eggs. ("Milk" can mean a lot of different things these days. Check out this guide to find the best milk for you.)

    3.Dried Tart Cherries

    A handful of dried cherries not only provides the requisite serotonin-boosting carbs, it's also one of few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with age-fighting antioxidants. (See more secrets to looking younger longer.

    4. Garbanzo Beans (Chickpeas)

    High-fiber garbanzo beans are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups and stews when you need sleep. Or use this easy recipe for spiced red-pepper hummus to have a healthy snack on hand when you can't sleep.

    5. Chamomile Tea

    This herbal tea lacks the caffeine found in traditional teas, and it has a calming effect on the body. (That's why it's one of our favorite ingredients for these DIY spa treatments.) Also, a warm liquid before bed can make you sleepy by raising body heat.

    6- Honey

    A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that's been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea. A different route to sleep: Keep dessert low in sugar. Try these low-calorie dessert recipes.

    so, good night

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    Last edited by Parasakthi; 17th Nov 2011 at 11:25 AM.

  2. #2
    Coline is offline Newbie
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    Re: Foods make you sleep

    Hi vijigermany,
    Banana, warm milk, potatoes,, oatmeal, almonds, flax seeds also helps in sleep so we must add these food in our diet meals for better sleep.

    Last edited by sumathisrini; 30th Nov 2012 at 04:04 PM.

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    sudhar's Avatar
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    Re: Foods make you sleep

    eTop 5 Dinner Meals That Will Get You Good Sleep


    1. Whole-wheat Rotis with Potatoes



    Most carbohydrate sources, particularly those rich in complex carbohydrates, like whole wheat are recommended for ensuring better sleep This can be easily used for dinner by opting for whole-wheat flour. Rotis made from such flour help to promote sleep by stimulating release of insulin. This hormone is a stimulant for ensuring that tryptophan is directed 2wards the brain.Here, tryptophan is metabolized into serotonin which in turn is the primary biochemical for establishing a general feeling of wellness. It fights stress or anxiety-induced sleep disturbances. Ideally, these rotis should be combined with at least one potato-based dish. Potatoes are known to breakdown the acids that interfere with the metabolism of tryptophan.
    2. Spinach Combined with Low-fat Yogurt



    Whether consumed with whole wheat chapattis or brown rice, spinach is a recommended dietary sleeping aid. Most leafy like spinach are a rich source of iron that is vital to neutralize a common sleep deterrent referred to as Restless Legs Syndrome. This condition is actually a form of subdued hyperactivity or an anxious reaction to any persistent thought that prevents onset of sleep. A recommended combination with spinach is having low-fat yogurt. This is a proven source of magnesium These two micronutrients are essentially sleep-supportive minerals that promote deeper, more relaxing sleep. Eating yogurt with spinach is also recommended to ensure that absorption of iron is comprehensive.

    Last edited by sudhar; 23rd Nov 2011 at 02:44 PM.
    In reality there is only Now. If you know how to handle this moment you know how to handle the whole eternity-Jaggi vasudev .

    regards
    Sudha.R

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    Re: Foods make you sleep

    3. Beans With Flax Seed Rotis



    Beans in form of kidney beans are a rich source of B vitamins including Folic Acid, B6 and B12. These are vital, sleepvitamins, i.e. they help in regulating the sleep cycles and assist metabolic process related to serotonin. This is why vitamin B supplements are commonly recommended to people diagnosed with insomnia. Flax seed or Alsi is commonly used as a fiber and nutrition resource in the form of flax seed oil or as a flour ingredient. A bit of grounded flax seed should be added to the whole wheat flour. Flax seeds are enriched with Omega 3 Fatty Acids that help to fight-off sleep disturbances like stress by aiding the complete absorption of serotonin.
    4. Cauliflower/Kale (Javi) With Whole Wheat Rotis



    Many green vegetables are a natural source of Tryptophan. Among these, Kale or Javi is recommended for dinner. Javi also contains biochemicals that fight-off anxiety When combined with tryptophan-boosters like whole wheat bread or rotis, it acts like the perfect sleep-promoting meal. If you cannot find Javi in your area, you can use cauliflower or cabbage.
    5. Cooked Lentils With Brown Rice



    Carbohydrate foods that are high in fiber tend to aid the gradual release of Tryptophan, ensuring that the stress fighting capabilities of Tryptophan are sustained over a longer period. Among these high-glycemic foods like Brown Rice are recommended which can be combined with cooked dals. Lentils are another high-tryptophan food item. These are easy-to-digest and also provide the body with essential proteins.

    Last edited by sudhar; 23rd Nov 2011 at 02:45 PM.
    In reality there is only Now. If you know how to handle this moment you know how to handle the whole eternity-Jaggi vasudev .

    regards
    Sudha.R

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