Tuesday, February 17, 2009

Foods That Improve Sleep Quality

Many people are busy less rest and less sleep, and with less rest and sleep can cause a malfunction in the brain, slowed reaction time, and ability to concentrate. Often, these factors point to a lack of judgment quality and small in many important situations. Lack of sleep can take a toll on one's life style and performance. Conversely, many adults who get enough sleep, they are happier and more productive.

Sleep has many health benefits, but because the emphasis of this day lifestyle many people have experienced difficulty in getting quality sleep. Medical study recently showed that the food and activity may play an important role in determining one's sleep pattern. Some foods can increase the desire to sleep while the others can make sleep difficult. Instead of trying to force the food supplements to sleep, medical experts recommend that people who want to improve the sleep they need to make wise choices in their diet.

Foods that improve sleep quality may include green leafy vegetables, whole grain wheat, cereals, and mushrooms. Fruits such as bananas and berries, spices such as basil and sage may also help with sleep problems. General method such as a glass of milk, sleep is very important in improving the sleep pattern. Milk contains tryptophan, a kind of amino acid that is converted into serotonin, a kind of hormone that regulates sleep. Other foods that contain tryptophan are turkey, honey, egg white, and tuna.

On the other hand, the food should be avoided are foods that contain caffeine, which can include chocolate, cocoa, colas, and some of the counter and medication. Spicy foods should also be avoided because they may cause or ingestion or gastrointestinal reflux. Sweet or fatty foods can also cause the ingestion and cause bloating. Eating too much should also be avoided because too much food can cause indigestion, heart burn or confusing.

Some suggestions to be able to sleep is as following:
  • Make a schedule and stick to it; sleep sleepy but when you try to wake up and go to bed every day around the same time.
  • Use a fan or other means to create a stable, soothing voice to the other noises.
  • Reduce caffeine and alcohol, avoid caffeine after noon and did not use alcohol as a sedative before bed.
  • Get a heavy Shades or curtains to block out light bright morning when you wake up earlier than you want.
  • Check the list of drugs. Because some medications can disrupt sleep, ask your doctor or pharmacist about the medicines you take.
  • Refrain from exercise strong in a few hours and sleep time.
  • Avoid heavy meals or excessive fluid in one or two hours of bedtime.

Although the use of medicines and food supplements not banned, but should people who want to use drugs to help them sleep consult with a doctor before they do so. These people should remember that the best way to improve sleep is to eat the right food.

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