Best Food Diet for your better Sleep

 

Sleep is like God's blessing for all living beings. Because if we get enough sleep, then we are saved from many unnecessary diseases. Along with this, due to the comfort, our body gets, its efficiency also increases. If you do not understand the importance of sleep and do not get enough sleep, then you may have to face diseases like mental depression. You can also call it depression, stress, or anxiety.

You must have also realized that if you do not sleep for a day, then how the body starts feeling inferior. Therefore, understanding the importance of sleep, we should know its various aspects properly.

 

Lack of sleep

If you fall asleep or do not get enough sleep, you are inviting many diseases. When you do not get enough sleep, you get many diseases like memory loss, high blood pressure, and swelling in the eyes, weakness, Fatigue, obesity, stress, etc. can be your prey. It is better that you take seriously enough sleep and get enough sleep. If you do not want to become an easy victim of various diseases, you should not ignore the importance of sleep.

 

Effects of sleep deprivation in children

The lack of sleep on the mindset of teenagers or children harms their confidence. It has often been seen that teenagers who are sleeping less than eight hours are prone to intoxication or smoking. Many children also go into depression due to its side effects. When this happens, many times, children become fierce. In research, it was found that those who sleep for 7 to 8 hours per day live longer than those who sleep less than 4.5 hours. So let the children sleep well too.

 

Sleep and Health

You must have also realized that when you wake up from a deep sleep, you feel the freshness. And the brain remains numb due to not getting enough sleep. In fact, on getting enough sleep, the cells that fight diseases in our body also work correctly. So that you not only avoid many unnecessary diseases but also increase your efficiency. Therefore, it is imperative to understand the importance of sleep and take the necessary steps for it so that your health is always good.

 

Sleep and food

Healthy eating is helpful for sleep; if you sleep by eating healthy food, you are comfortable sleeping. Vasundhara Aggarwal is a Bangalore-based diet and lifestyle expert and a food consultant who helps people overcome confusion about healthy eating. Vasundhara has worked with hospitals such as Fortis and Max Healthcare. Vasundhara Aggarwal is a member of the Indian Dietetic Association and is also a UGC-NET qualified teacher.

The Better India talked to him about the problem of sleeplessness. Ask them about such food and drink items which can help in getting sleep naturally. Before we talk about these foods, it is essential to know that each of these foods has a plentiful tryptophan (an essential amino acid), which our body converts to melatonin and serotonin, and this causes us to sleep well She comes.

Tryptophan is also the amino acid that helps build up our muscles, and according to Vasundhara, it does not happen naturally in the human body. That is why we should take plenty of it in food.

 

Include these foods in your diet, which will help you in fighting insomnia and stress:-

 

Rice:-

A study of 13 adults in Japan found that people who eat rice regularly sleep better than those who eat more bread or noodles—eating foods with a high glycemic index four hours before bedtime helps at bedtime.

Nuts: -

Nuts such as almonds, walnuts, pistachios, and cashews are often considered good food for sleeping. , Nuts contain melatonin and essential minerals such as magnesium and zinc, which are essential for a range of physiological processes. In the test, it was found that the combination of melatonin, magnesium, and zinc helped elderly adults to sleep better.

 

Kiwi Fruit:

Kiwi fruit is a small, oval-shaped fruit found more in New Zealand; even though it is grown in many countries, kiwi fruit is costly. If you eat two kiwi fruits after a meal, Jai helps you get some sleep because Kiwifruit contains many vitamins and minerals, most notably vitamins C and E as well as potassium and foliate.

 

Milk:-

This years-old remedy is beneficial. Because it contains the right amount of tryptophan. There is no specific set time for drinking milk. Heat milk for a good sleep and drink a glass before bed. In this case, nighttime is better for them.

 

Cheese:-

Cheese is good for health and is also suitable for a good night's sleep. However, do not eat more than necessary. Cheese is the best source of calcium, which contains serotonin. So if you are having trouble sleeping, then include more cheese in your diet. And increase natural serotonin production to avoid insomnia.

Fish:-

 

Fish is a good source of protein and thus a major source of tryptophan. So eat fish in your meal at least once a day, which will help in your irregular sleep. Fish is also a good source of omega-3 and other essential vitamins and minerals, so eat fish regularly for healthy sleep.

 

Egg:-

Eggs are very beneficial for our health due to their nutritional value. It is rich in protein as well as tryptophan. Eggs are beneficial for making you sleepy as well as healthy.

 

Tryptophan-containing substances should be included in our diet, and you will see that gradually your sleep problems will be over. So now say bye-bye to sleeping pills and adopt these natural chars.

 

Caution: - There are some foods whose intake can affect your sleep, so you should be aware of them.

 

Tea/Coffee-

According to experts, some people have such an addiction to tea/coffee that they drink a cup of tea even after dinner, but they may not be aware that the caffeine present in the tea/coffee keeps the brain active for a long time. It does not make you sleep fast, and you keep turning till late at night.

 

Spicy and Heavy Food-

According to health experts, one should always eat light and easily digested food at night. If you eat fried and spicy at night, you may have problems with stomach irritation, acetify, etc., due to which you will not be able to sleep properly at night.

 

Ice Cream:-

Everyone's mouth is watery after hearing the name of ice cream, but if you have a habit of eating ice cream at night, change it; otherwise, your sleep may be disturbed. According to health experts, the amount of sugar in ice cream increases the level of sugar causing sleepiness to disappear from the eyes.

 

Chocolate:-

Some people have a habit of eating sweets after eating, and they eat chocolate every night before bed and then have an insomnia problem. According to physicians, this is due to the fat and caffeine present in chocolate.

 

Note: - If you want a restful sleep, then it is essential to include a healthy diet and exercise in your routine. When you are wake up in the morning, you will not feel lazy and tired, but you will feel refreshed, and you will do all your work in an appropriate manner.

 Have a Healthy Diet, Healthy Sleep, and Healthy life 

What Is Phases Of Sleep Really Allabout?

Sleep is an everyday natural phenomenon that is as essential as a good diet and a great physical routine for the optimal wellness of an individual. If you look at how our body traverses through various stages during sleep the wave would typically give you the picture of a roller coaster with innumerable twists and bends. None of these ups and downs would be of our knowledge as we are snoozed during sleep.  There are 4 phases of sleep namely

1.       Awake

2.       Light Sleep

3.       Deep Sleep

4.       REM sleep( Rapid Eye Movement)

Let’s dive deep into each of these. Each phase has a significant impact on how your following day would be and how your mental & physical health would be enhanced.

Awake Stage:

The awake stage is the time spent on the bed before sleep or the time break which happens in between sleep when you suddenly miss the sleep in the middle. This is the transition between wakefulness and light sleep. Your muscles might begin to relax and drowsiness just sets it. This phase is a very short one and posts this awakening is easy

Light Sleep:

 The light sleep phase is the next phase and it almost occupies 50-60% of the entire sleep. Your brain waves slow down to take you into a slumber. The muscles get relaxed and your body will be ready for the transitions by slowing down respiration and heartbeat. You might wake up with a sound in the next room in this phase.

Deep Sleep:

The deep sleep phase is the critical part of sleep and it is a slow-wave sleep phase. The brain waves, the heart rate, the breathing slow down, blood pressure reduces, muscles are totally relaxed and it becomes very difficult to wake up. This is the time for your body’s restoration. Detox, repair, and rejuvenation happen at cellular levels physiologically. This phase determines the quality of your immune system.

REM Sleep:

REM is nothing but Rapid Eye Movement. The REM sleep phases occur in short intervals at first and then the REM sleep duration keeps prolonging. The brain activities are increases and your eye movements are rapid. The heart rate and blood pressure increase, breathing are fast and shallow. Most dreaming occurs during this phase. This phase is critical for learning and memory as the brain performs a lot during this sleep phase.

Sleep is a mandatory ingredient for a healthy life. Invest in routines and habits which regulate your sleep.

HAVE A GOOD SLEEP!

How many Hours of Peacefull sleep is Needed?

A day is 24 hours. It is essential to plan how you will spend those 24 hours. Our Rest time is significant in it. Why is Rest time necessary? The body needs adequate rest time to keep the rest of our time better and more creative. That Rest time should never be distracting to us. Most of our Rest time is spent at night. Taking rest at night time(Night sleep) is only a good thing; Day Sleep is not suitable for health.  

In a day, A man does his work better in eight hours, who do things like exercise for eight hours, who should sleep soundly for eight hours. Don't compromise these eight hours. Eight hours is enough. Regularly sleeping at 9.00 PM and waking up at 5 AM is very good. Our body should be fresh when we wake up at 5.00 AM and never be too tired to be sick. The most important reason for that is that we need to go to bed on time at night to feel better in the morning. Not only this, but it is also essential for us to go to bed at bedtime and wake up early in the morning. The mattress we use is essential for that. 

A lot of people think that has nothing to do with mattresses and sleep. If you do not use the right mattress for your body, you will not get enough sleep. Relaxing sleep is most important for getting refreshed in the whole day. So, Don't use discomfort mattresses. Choose the correct perfect mattress for your body.

We all sleep compulsorily for eight hours with the right mattress. We are sleeping on the right mattress, which will increase our living life. We can control diseases and live better.

Have a good sleep!