Do you want a good 7-8 hours sleep?…Have you ever tried a small meal before you sleep off, say around 90 minutes before you head to sleep?
Research has shown trends that people who would take a small meal before they sleep, before 1-2 hrs before they sleep are more likely to get a good sleep. Of course results may vary person to person. Just don’t do over eating and create un-necessary situation. A small meal which may consist of following can just do the trick
Bananas — They are sure to get your a good night sleep, they have components like magnesium, melatonin and serotonin which will act like a muscle relaxant.
Chamomile tea — This one has mild sedating effect, which acts as perfect antidote for a restless mind and body. Best bedtime tea available to you.
Warm milk — Milk has tryptophan and Calcium in it. The Tryptophan helps you to get a calm sleep and calcium helps brain to Tryptophan properly.
Honey — Your milk and bed time teas can have a little honey which can tell your brain to turn off Orexin. You can find about orexin here. This neurotransmitter is responsible for your alertness.
Potatoes : Just mash the potato with some milk and it will give you that soothing effect and help you to clear away acids which with yawn-inducing tryptophan.
Oatmeal :Oats are good to get you a sound sleep…They are natural sedatives which consists of melatonin.
Almonds: Alsmonds have both magnesium and Tryptophan which are responsible to get you a sound sleep. Plus they are good in taste too 🙂
Whole-wheat bread: A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
Popcorn: Just like your movies you can enjoy your sleep with popcorn, it is an excellent night snack. To add more taste to it, try adding pepper or little chilli powder.
Yoghurt: Hight on protein and low on sugar and a very healthy food you can have just before you sleep. You can choose a low fat yoghurt just to watch your weight.