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Written By: Editorial Team | Updated : March 3, 2014 12:07 PM IST
Do some bedtime snacks help you sleep better? Perhaps not. Several studies suggest that eating a small snack a few hours before bedtime may help you sleep by preventing hunger from waking you. But are there snacks that guarantee you sleep? Some people say that cereal with milk, peanut butter on toast, and cheese with crackers are good bedtime snacks because they combine carbohydrates with protein.
The theory is based on the fact that tryptophan, an amino acid, makes you sleepy. A new research done on the sedating effects of tryptophan needed up to 15 grams of tryptophan to create an effect. And you would need to eat more than a pound of turkey to get just one gram of tryptophan! To get a good night's sleep, it is more important to avoid foods like high-fat foods, garlic-flavoured and highly spiced foods, alcohol, caffeine and any beverages before bed, reported www.healthygeezer.com. (Read: What's not letting you sleep?)
Other than foods, sticking to a regular bedtime and wake time schedule helps keep you in sync with your body's circadian clock, a 24-hour internal rhythm affected by sunlight. Try not to nap too much during the day - you might be less sleepy at night. (Read: 7 simple tips for a good night's sleep)
Exercise at regular times each day. Try to finish your workout at least three hours before bedtime, said the report. (Read: Having trouble sleeping? Get help with these expert tips!)
Eat these to beat insomnia
The following vitamins and minerals are required for you to be able to sleep better.
Magnesium: It plays a role in the bodily function that regulates sleep. Insomnia is one of the symptoms of lack of magnesium. A 2006 analysis in the journal Medical Hypothesis suggests that magnesium deficiency might be cause of depression and mental health problems. Dark leafy vegetables, pumpkin seeds, sesame seeds and beans are some of the food items rich in magnesium. (Read: Top 5 foods to help you sleep)
Potassium: A 1991 study in the journal Sleep revealed that supplements may be helpful to those who have trouble sleeping through the night. Beans, leafy vegetables and baked potatoes are some of the sources.
Vitamin D: A 2012 study in the Journal of Clinical Sleep Medicine found a strong correlation between excessive daytime sleepiness and vitamin D deficiency. The sun's rays are good for this vitamin. Some of the food sources include swordfish, salmon and tuna.
With inputs from IANS
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