Have you ever experienced sleeplessness despite having a perfectly sound health? You toss and turn on your bed for a long time, and you just fall asleep when it's time to wake up. You feel tired and exhausted during the day due to lack of sleep. If you experience this regularly, you better watch what you eat before going to sleep. It oft happens that the food you consume before going to bed somehow affects your sleep, and you are not even aware of it. It might deprive you of sound sleep, thereby causing health issues.
Snacks that are moderately rich in carbohydrates promote secretion of serotonin, also known as the sleep inducing hormone. Even melatonin rich food has the same effect. Thus, you can well understand the fact that, the food we consume at the end of the day has a direct effect on the hormones in the body. It's also important to note that, hot and spicy food causes disturbance in your sleep. Prefer having cold and light dishes before sleeping. Cold food has the ability to relax your brain, thereby making you feel sleepy instantly.
Sleep Inducing Bedtime Snacks
The essential amino acid, tryptophan is one of the key ingredients that must be present in your bedtime snacks. It mostly occurs in carbohydrate-rich food, like cereals and grain. This amino acid triggers secretion of melatonin and serotonin in your brain. Even protein-rich foods contain tryptophan. We list oout some of the best bedtime snacks that will help you to sleep better.
Oats with Milk
Soak the oats in warm milk and let the mixture cool. You can also keep it inside the refrigerator for sometime before eating. Add honey or jaggery instead of sugar. Banana is also a rich source of tryptophan and you can blend one with the oats and milk mixture.
Brown Rice Pudding
Brown rice is capable of inducing sleep as it enhances secretion of melatonin. Prepare the pudding in skimmed milk and allow it to cool inside the refrigerator. Have a bowl full before going to sleep. You are sure to feel fresh on waking up next morning.
Bananas contain tryptophan. You can have a glass of banana shake for supper. Add a banana in cold milk and blend it smooth. Have it every alternate day and you will gradually notice an improvement in your sleep.
Cucumber is cool. Cut a few slices of cucumber and dress them with cold yogurt. Yogurt contains tryptophan, so you can use it instead of mayonnaise or cream. Treat yourself with yogurt and cucumber salad to get a good night's sleep.
Peanut Butter Toast
Whole grain bread and peanut butter also contain the essential amino acid, tryptophan. You can have this dish for dinner as well. Toast a few slices of bread and spread peanut butter over them. The other option is to scramble the bread slices and have them with peanut butter. This bedtime snack will help you sleep better.
Flax seeds in Applesauce
Flax seeds contain almost all the essential amino acids, necessary for inducing sleep. Roast a handful of flax seeds and dip them in chilled applesauce. If you do not have applesauce ready at hand, then you can have them with cold yogurt or fat free cheese.
Fruit salad made from pineapples, oranges, guavas, apples, and watermelons helps keep your mind cool. It's also a healthy option for bedtime snacks for diabetics. Have it just before going to sleep and you won't even realize when you have fallen asleep.
Baked Sweet Corn
Sweet corn tastes delicious when baked. Usually it is savored with spices and lemon juice. However, if you are consuming it for the purpose of getting a proper sleep, exclude the spices. You could also blend it with grated cucumber and allow it to cool before eating.
Boil the turkey with a little salt. Do not spice it up with pepper and chili flakes. Toast a few slices of bread and sandwich it with the turkey. We recommend having plain boiled turkey sandwich as it's rich in tryptophan. Do not add sauce or extra cream to the sandwiches.
These were some of the best sleep inducing snacks that you can have at bedtime. Also avoid consuming caffeine, alcohol, chocolates and other hot beverages before going to sleep. Modify your eating habits, and try to incorporate foods that will help you to sleep in your bedtime snacks so as to enjoy a sound sleep every night. Sleep well.