3 sure ways of having a good sleep

Having a good sleep especially at night is extremely important for good health and effective body function. People who have less sleep or struggle to get one often have challenges that include lack of concentration, restlessness, anxiety, and stress during the day.

This shows how important and non-negotiable good sleep is to your personal health.

Take note that, falling asleep faster is not the same as having a good and deep night’s sleep.

Eat high-fat foods

To have a good night’s sleep, there are a few things you must observe. Cut down on the consumption of high-carb foods and eating more high-fat meals instead.

This point has been emphasized in many recent scientific publications on the subject.

The conclusion is that foods high in fat promote deep sleep, rather than foods high in carbohydrates that promotes faster sleep instead.

High-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets.

Foods proven to help you sleep better include fatty fish like Salmon, fruits like Cherry juice as well as warm milk with Horlicks.

If you have to do dinner of a high-carb meal, try as much as possible to eat at least 4 hours before bed, to guarantee a good night’s sleep. This gives enough time for digestion.

Note that it is never a good idea to go to bed with a full stomach. It is recommended that you wait long enough after dinner to allow your body to digest the food before going to bed.

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Don’t skip breakfast

Are you in so much of a hurry because of your job such that you seem to be skipping breakfast all the time? That perhaps is the reason you don’t have a deep sleep at night.

Having breakfast is important to enjoying your sleep at night.

Regular breakfast foods such as milk, cheese, eggs, meats, oat bran, soybeans, nuts, and seeds contain tryptophan which has been shown to improve the quality of sleep.

Tryptophan is an essential amino acid that is transformed into serotonin in the brain and subsequently converted to melatonin.

The transformation of tryptophan to melatonin is higher in the presence of light rather than darkness. Therefore, to maximize melatonin production, tryptophan intake and the timing of light exposure should be considered together.

Use plant oils 

Some essential natural oils from plants are of great help when it comes to ensuring a good restful sleep.

They are also widely accepted for their ability to help people deal with anxiety.

The act of using this method is called aromatherapy.

Lavender and damask rose are popular scents with positive effects on sleep.

Therefore an essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage a great bed time.

Say not to Caffeine

This is a no no. No to caffeine. Caffeine contains properties that alter the body’s function and stimulates alertness, hence prevents you from falling asleep.

If you, therefore, want to fall asleep and enjoy same, avoid caffeine.

Caffeine can be found in common beverages such as coffee, chocolate, energy drinks, and sodas.

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Caffeine intake with primarily makes it harder for you to fall asleep. It could also lead to shorter and poor quality sleep.

Although this may not be the same for everyone, there are facts that show that it has negative implications for your night’s rest.

If you have to take caffeine, it should be at least 6 hours before your original bedtime.

Teas; caffeine-free is a good alternative to caffeine-rich beverages.

Indeed, caffeine-free teas have L-theanine which helps to reduce mental and physical stress, improve mental function and boost mood.

Health eating!

 

This is an original Healthfoodsolution.com article. Feel free to leave comments and questions below this post.

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