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Best foods to eat at night to help sleep,quick dinner recipes south indian,how to lose weight fast without a diet plan - How to DIY

Whole Grain Graham Cracker Topped With Cottage Cheese And Sliced KiwiWhy it works: This carb and protein duo lulls you to sleep. Scientists have found that our diet directly affects how well we sleep – and the resulting advice is nowhere near as obvious as simply avoiding that extra coffee before bedtime.
A study published in the journal Appetite found big differences in the diets of people who slept the longest number of hours compared with those snoozing for the least.
Those who slept less than five hours drank less water, took in less vitamin C, had less selenium, which is found in nuts, meat and shellfish, but ate more green, leafy vegetables.
Longer sleep was associated with consuming more carbohydrates, less choline, which is found in eggs and fatty meats, and less chocolate and tea. Nutritionist Linda Foster says: “It makes perfect sense that our diet can affect our sleep quality. And while everyone knows that eating a large meal before bed is a bad idea if you want a good night’s kip, scientists have now pinpointed that avoiding food for three hours before bed is optimum, as it lets your body go into wind-down mode and release the sleep-promoting hormone melatonin. Research also dispelled the old wives’ tale that eating cheese at night can keep you awake or trigger bad dreams. In fact, in one study, three-quarters of volunteers who were fed a 20g piece of cheese every night before bed reported that they slept very well. So if sleep has been hard to come by of late and medical causes have been ruled out, it’s well worth taking a long, hard look at your diet. In the last few years, the link between what we eat and our sleep patterns has emerged as an important piece in the obesity puzzle. Not only can the right food aid sleep, it works the other way too – better sleep promotes weight loss. Lack of sleep, however, has been found to stimulate production of hunger hormone ghrelin, which makes us overeat.
A German study last year showed that after just one night of disruption, volunteers were less energetic and used fewer calories, but were hungrier and ate more – a recipe for weight gain. I’ve suffered with sleep problems for the last 10 years but doctors have never been able to pinpoint the cause. I’ve tried everything from the herb valerian, to jogging at lunch and buying a blackout blind, but nothing helped.
Then last year a friend told me she’d been getting the best sleep of her life since improving her diet to train for a charity run.
This struck a chord with me as my food habits were pretty bad – I relied on tea and chocolate to get me through a busy day at work, skipped lunch, then tucked into a ready meal and a few glasses of wine around 10pm.
I also stopped waking in the early hours, slept soundly all night and actually woke feeling refreshed the next morning.


The ideal pre-snooze nibbles are small enough that they won’t need a lot of digestion, but rich in carbs to boost sleep-inducing serotonin levels. Having something nutritious every few hours helps your body and brain maintain the right balance of hormones and neurotransmitters, essential for falling – and staying – asleep at night. If you go to bed hungry, your body’s innate biological need for food will send signals to keep you awake to find subsistence – a survival throwback to our cavemen days when food was scarce.
Avoid eating your evening meal any later than three hours before bed, as this will optimise your blood sugar and melatonin levels. Eating a big meal increases the blood flow to your digestive tract, causing your stomach to secrete more gastric acid and making your intestinal muscles work harder.
Some studies even suggest that eating too close to bedtime, or very late at night when you’d normally be sleeping, may throw your body’s internal clock into confusion and lead to overeating and weight gain. Avoiding large late meals also reduces reflux, when stomach acids rise up into the oesophagus, which can be a serious sleep disrupter. This sleep wonder fruit is packed with potassium and magnesium, nutrients that double as natural muscle relaxants. Plus, they contain the sleep-inducing amino acid tryptophan, which ultimately turns into serotonin and melatonin in the brain. Serotonin is a natural chemical that promotes relaxation, while melatonin is the hormone that promotes sleepiness.
A recent study at The University of Sydney, Australia, found that people who ate rice before bedtime fell asleep faster than those who didn’t as rice is rich in sugars, which increase production of tryptophan, the amino acid that makes you sleepy. Research suggests people who have fatty meals in the evening clock fewer hours of total sleep than those who don’t, so stick to lean meat and plenty of veg. If you’re eating fewer than 1,200 calories a day, as many diets recommend, there’s a good chance you’re missing out on key nutrients, which can seriously affect your sleep. Low levels of calcium, from dairy products, and magnesium, which is found in green veg and nuts, are linked to poor sleep, as both are natural relaxants. Low iron can trigger restless leg syndrome symptoms in which twitching leg movements disrupt your sleep. People who don’t get much vitamin C – in fruit and veg – or selenium from nuts, meat and fish have been shown to sleep for fewer hours.
Initially drinking induces sleep, but if you indulge in more than one or two small drinks you’re in for a fragmented night.
One recent study showed alcohol increased slow-wave deep sleep in the first half of the night, but increased sleep disruptions in the second half – thus wiping out all the earlier benefits! Processed foods such as ready meals and even many breads and soups contain a lot of sodium, which can interrupt sleep by raising your blood pressure and dehydrating you.


But if getting up for the loo disrupts your sleep, avoid liquids for three hours before bedtime. Avoiding caffeine for one day, on the other hand, can improve sleep quality that night, according to a study in the Journal of Clinical Nursing.
Even chocolate and tea, which contain the stimulant theobromine, have been shown to disrupt sleep and may be best avoided. Sometimes getting better sleep is just a matter of eating the right foods and avoiding certain other ones. Two fruits in particular may be worth stocking up on if you often have poor sleep: cherries and bananas. Whether your stomach is growling so loudly that you know you won't be able to sleep, or dinner just didn't do it, a snack will not only satisfy you, but can also promote better slumber. Cottage cheese is a surprisingly good source of protein, which helps create the sleep-promoting amino acid tryptophan. She’d been eating wholemeal carbs, fish, fruit and veg and had ditched tea, coffee and alcohol. Indeed, US research suggests that that up to 25% of people who report bad sleep without a diagnosed cause actually have acid reflux without realising it. US News has rounded up foods that are naturally sleep-inducing and perfect for a late night snack.
Cherries are one of the few natural sources of melatonin, which has been shown to improve sleep quality and duration.
High glycemic index foods like rice may improve tryptophan and melatonin production, say researchers. Serotonin is a neurotransmitter that promotes relaxation; melatonin is a chemical that promotes sleepiness.
The fruit is a rich source of melatonin, a sleep-regulating hormone, as well as antioxidants that control zzz-zapping inflammation. That's just the thing you need to improve your sleep-wake cycle, so you can drift off with ease.
These two nutrients have been associated with decreased odds of having problems falling and staying asleep—17 and 16%, respectively, per a study in the Journal of Sleep Research.



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