What you eat daily also will affect your sleeping. Some foods will helps to promote you to sleep, while some foods will prevent you to fall asleep. A healthy balanced diet can promote us to have a good quality sleep. Urban life is pretty busy, it is impossible to ensure that every meal that we eat is healthy balanced diets; therefore, supplements can help us to prevent deficiencies.
#1: Balance Your Sugar Level in Blood
Sugar (Carbohydrate) is the main energy resources for our daily activities. To maintain a steady sugar level, can help to prevent hunger that will disturb your sleeping. For normal sleep duration is 8 hours per day, you must ensure that your body sugar level can stand for 8 hours until you have your breakfast in the next morning. However, you do not try to over eat before you sleep. It will prevent you to fall asleep, because your body temperature will increases after eating. You also do not eat too little or not to eat before sleep, because hunger will keep you awake.
Some foods can be easily digested into glucose causes your blood sugar increase rapidly. For example: bread, rice, cake, sweets, and fizzy drinks. Some foods have more complex structures sugar form, hard to digest into simplest sugar, glucose, such as: porridge, multigrain bread, potatoes, brown rice and whole wheat pasta. Therefore, it can help to maintain steady body temperature. Besides that, you can eat some fruits, vegetables, beans and low-fat dairy product, such as: yogurt, cheese and milk.
#2: Increase Tryptophan Intake
Tryptophan is an amino acid that used to produce serotonin and melatonin in body which will help to fall asleep easily. Foods that rich of tryptophan are included chicken, eggs, beans, rice, seeds, nuts, dairy foods and etc. A carbohydrate-rich meal increases the brain’s uptake of tryptophan. Therefore, you are suggested to eat more rice, chicken, and green vegetable in lunch meal to ensure body get enough of essential nutrition to improve your sleep. Banana is the best choice of the fruits to improve sleep disorder problem. If you are feeling hungry after meal, you can choose to eat banana as your snack rather than unhealthy snacks. Besides that, eating a little bit chili in your daily meal can help to regulate sleep cycle, allowing you fall asleep easily and wake up feeling more refreshed.
#3: Increase Magnesium Intake
Magnesium is one of the essential minerals in our life. According to researches, insufficient magnesium has closely linked to insomnia (sleep disorder). Due to magnesium is “fantastic relaxant” which can help body to cope with stress effectively. If you are under stressed, magnesium is your best choice. Magnesium-rich foods are included green leafy vegetable (spinach, broccoli, and kale), peas, seafoods, tomatoes, nuts, seeds, oats, yeast extract.
#4: Eat Calcium-rich Foods
Calcium also has same function as Magnesium which enables body to relax. Milk, cheese, and yogurt are rich in calcium. Besides that, you can choose to eat non-animal calcium such as green leafy vegetables. You need to increase “good bacteria” intake such as Lactobacillus to improve calcium absorption. However, soft drink will reduce the rate of calcium absorption.
#5: Eat Food Containing Iron
Iron is also another essential mineral for improving your sleep, because deficiency of iron will cause restless leg syndrome which will disturb your sleep. It is very common among the people who have sleep disorder problem. Salmon, sardines, tuna, egg, liver, meat, dark green leafy vegetable, wholemeal bread and etc are rich in iron.
#1: Balance Your Sugar Level in Blood
Sugar (Carbohydrate) is the main energy resources for our daily activities. To maintain a steady sugar level, can help to prevent hunger that will disturb your sleeping. For normal sleep duration is 8 hours per day, you must ensure that your body sugar level can stand for 8 hours until you have your breakfast in the next morning. However, you do not try to over eat before you sleep. It will prevent you to fall asleep, because your body temperature will increases after eating. You also do not eat too little or not to eat before sleep, because hunger will keep you awake.
Some foods can be easily digested into glucose causes your blood sugar increase rapidly. For example: bread, rice, cake, sweets, and fizzy drinks. Some foods have more complex structures sugar form, hard to digest into simplest sugar, glucose, such as: porridge, multigrain bread, potatoes, brown rice and whole wheat pasta. Therefore, it can help to maintain steady body temperature. Besides that, you can eat some fruits, vegetables, beans and low-fat dairy product, such as: yogurt, cheese and milk.
#2: Increase Tryptophan Intake
Tryptophan is an amino acid that used to produce serotonin and melatonin in body which will help to fall asleep easily. Foods that rich of tryptophan are included chicken, eggs, beans, rice, seeds, nuts, dairy foods and etc. A carbohydrate-rich meal increases the brain’s uptake of tryptophan. Therefore, you are suggested to eat more rice, chicken, and green vegetable in lunch meal to ensure body get enough of essential nutrition to improve your sleep. Banana is the best choice of the fruits to improve sleep disorder problem. If you are feeling hungry after meal, you can choose to eat banana as your snack rather than unhealthy snacks. Besides that, eating a little bit chili in your daily meal can help to regulate sleep cycle, allowing you fall asleep easily and wake up feeling more refreshed.
#3: Increase Magnesium Intake
Magnesium is one of the essential minerals in our life. According to researches, insufficient magnesium has closely linked to insomnia (sleep disorder). Due to magnesium is “fantastic relaxant” which can help body to cope with stress effectively. If you are under stressed, magnesium is your best choice. Magnesium-rich foods are included green leafy vegetable (spinach, broccoli, and kale), peas, seafoods, tomatoes, nuts, seeds, oats, yeast extract.
#4: Eat Calcium-rich Foods
Calcium also has same function as Magnesium which enables body to relax. Milk, cheese, and yogurt are rich in calcium. Besides that, you can choose to eat non-animal calcium such as green leafy vegetables. You need to increase “good bacteria” intake such as Lactobacillus to improve calcium absorption. However, soft drink will reduce the rate of calcium absorption.
#5: Eat Food Containing Iron
Iron is also another essential mineral for improving your sleep, because deficiency of iron will cause restless leg syndrome which will disturb your sleep. It is very common among the people who have sleep disorder problem. Salmon, sardines, tuna, egg, liver, meat, dark green leafy vegetable, wholemeal bread and etc are rich in iron.
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