Food we consume during the day can have an impact on each one of us when we go to bed as some foods may disrupt the sleeping pattern, reports a sleep expert.
Food you consume throughout the day can impact your sleeping pattern, reports a new study. Hence, choose your meal wisely for better sleep. In a recent study by Sealy UK, over 65 percent of the 2,058 Britain citizens surveyed had admitted to waking up feeling tired on at least three days every week, Mail Online reported.
The research found that vegans fared worst of all, when it came to sleep quality. They woke up feeling tired -- on an average -- four days a week. More than one in five admitted to feeling sleepy every morning.
So, can eating certain things help us sleep better?
Sleep expert Holly Housby points out that foods can indeed help us get us a better night sleep.
One of them is cheese, especially mozzarella, a source of tryptophan that plays a vital role in the production of serotonin and in turn sleep-inducing hormone melatonin.
Carbohydrates have been shown to make tryptophan more available to the brain, so your late-night cheese toast may actually be beneficial for sleep, the report added.
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Salmon, especially the wild variety, is a source of nutrients that encourage sleep-regulating hormone serotonin. Salmon is a good source of omega 3, magnesium, Vitamin B6 and tryptophan, all of which encourage serotonin.
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Soy products are a good source of tryptophan. Tofu is also rich in protein and can contain calcium, both of which are sleep-promoting compounds.
Eggs are high in vitamin D and contain tryptophan, both renowned for sleep-inducing properties.
Cherries contain antioxidants like anthocyanins, which work alongside melatonin to help you maintain a deeper sleep for longer, the daily report said. Like oats, cherries are extremely high in melatonin.
Avocados contain magnesium that decreases your levels of cortisol -- the stress hormone -- thus helping to calm the nervous system in preparation for sleep.
Discussing the findings of the Sealy UK survey, nutritionist Dr. Tom Hill was quoted: "Whilst the evidence for a role of nutrition in sleep is limited, it is well recognized that being very overweight may reduce sleep quality.
"Therefore, maintaining a healthy weight through a balanced diet may be beneficial to maintaining healthy sleep in the long run."
Holly said: "Many of us are desperate to achieve a better night’s sleep, but seemingly, lots of us are unaware of how the foods we eat during the day can have an impact on us during the night.
"However, it’s not just about your diet. Those looking to improve their sleep should look to do everything possible to create an environment which makes top-quality sleep more likely.
"This could include investing in a comfortable and supportive bed, avoiding alcohol in the hours before bed, or implementing a regular pre-sleep routine."
Source-IANS