Sometimes temptation midnight snack on hot nights is too big. Even if it is in moderation and no sense of weight, however, some foods keep us from falling asleep. Chocolate, ketchup, spicy foods … They all work against good sleep.
Others act just the opposite, that help of sleep .
Cherries are the first among them. Mild and pleasant, whether fresh or dried, they are among the few foods containing melatonin – a compound that controls the biological clock of the body and regulates sleep. They not only will not damage the good sleep, but will strengthen it.
Bananas also would help, but otherwise. Potassium and magnesium are natural muscle relaxants and generously present in banana fruit. They contain L-tryptophan which is a precursor to melatonin.
Toast are also good for sleep if no butter or margarine. The little fat in a couple of slices are derogatory and will not inconvenience while carbohydrates will trigger high insulin, which will accelerate sleep by releasing moderate doses of serotonin.
Oats have a similar effect with toast – increase blood sugar levels, enhancing the secretion of insulin and tryptophan. Oats are also rich in melatonin, which is often taken in a dosage form for insomnia.
Cliché of the genre – warm milk is a myth. It’s also rich in L-tryptophan, but it is best to be taken with honey. But only one! Plenty of glucose may be too challenging to sleep properly, but small amounts affect lowering of the synthesis of orexin – recently discovered neurotransmitter that binds to alertness.
To any recourse, take it … in the dark. Avoid turning on lights, it is advisable to wait until your eyes adjust to the darkness. Melatonin secretion is dependent on the intensity of light perceived by the eyes. If irradiated with bright light, are likely to break the cycle of sleep because the body has decided that is light and has to wake up.