Foods That Help for Good Sleep



Bedtime Snack : What should I eat ?


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Naturally-occurring melatonin has been reported in foods : cherries , bananas , grapes, rice and cereals, herbs, plums, olive oil, wine and beer. When humans consume foods rich in melatonin such as banana, pineapple, and orange, the  blood levels of melatonin increase  significantly.

 

Protein-rich snack : How it helps me?

Simple carbs can put you on a ‘sugar swing’ and drop your blood sugar while you’re sleeping. That makes you to wake at early morning . Eat an egg, cheese, nuts or other protein-rich snack which keeps your sugar in control and stable .Bedtime snacks should always contain protein. The protein will be converted to blood glucose more slowly than carbohydrates and will keep blood glucose levels from dropping too low during the night.This keeps your morning blood sugar levels in normal range.

Protein  foods and sleep : Is it useful ?

Food choices such as cheese , peanut butter , milk ,Yogurt , eggs , nuts . Most foods that contain protein also contain some fat, and a few also contain carbohydrate.

Yogurt and milk : Is it good at bedtime?

Yogurt and milk  contain tryptophan , calcium is effective in stress reduction . A  serving of your favorite yogurt before bed  help you  sleep. Tryptophan convert to serotonin and melatonin that plays a role in sleep cycle.

 

When humans consume foods rich in melatonin such as banana, pineapple, and orange,the  blood levels of melatonin increase  significantly. 

 

Banana: Why it is helpful for a good sleep ?

Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.

 What are the foods rich in Melatonin ?

Melatonin is a hormone in your body that plays a role in sleep.The production and release of melatonin in the brain is connected to time of    day, increasing when it’s dark and decreasing when it’s light. Melatonin production declines with age. So likely that elderly people complains  about decreased sleep.

Naturally-occurring melatonin has been reported in foods : cherries , bananas , grapes, rice and              cereals, herbs, plums, olive oil, wine and beer. When humans consume foods rich in melatonin such as banana, pineapple, and orange,the  blood levels of melatonin increase  significantly.

 Role of melatonin : What is the hormone of darkness?

Melatonin is produced in darkness, thus usually at night, by the a small endocrine gland located in the center of the brain but outside the blood–brain barrier. Light/dark information reaches the suprachiasmatic nuclei from retinal photosensitive ganglion cells of the eyes which induce melatonin synthesis . Which helps to induce sleep.

Biosynthesis of melatonin : How it is formed in body?

Occurs through hydroxylation, decarboxylation, acetylationand a methylation starting with L-tryptophan. Foods rich in tryptophan are good for sleep.

CHOOSE FOODS WITH GOOD TRYPTOPHAN CONTENT AND LOW IN SIMPLE SUGAR CONTENT

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