Satisfying meals do have a sleepy, sluggish effect. In fact, many lifestyle consultants suggest that a siesta of few hours after lunch is actually good. It makes you feel refreshed.
Alcoholic beverages do induce sleepiness, but they are not the perfect options. You will be damaging your liver, trash calories, and suffer from hangovers with alcohol. Instead, you need to rely on a wide range of pleasant foods helping you to sleep. Check out the list below.
1. Herbs and herbal teas
Fresh herbs imbue a calming sense to the body. Basil and sage have compounds that alleviate tension. Of course, some herbs such as red pepper can have exactly the opposite effect. Avoid the stimulatory ones and go for the soothing ones. You can make your own homemade herbal sauce. Just paste them in the mixer and add a little water! Most herbal teas such as rose tea, chamomile tea, and green tea have relaxing effects on the mind and body.
2. Certain beverages
A glass of warm milk before bed can help with sound sleep. Coffee usually keeps you awake, but studies find it to help in sleep-deprivation. When you are tensed with insomnia, a cup of coffee can actually help you to relax. In fact, just drinking a glass of cold water before switching off the table lamp can be very soothing.
3. Be careful about proteins
The effect of lean proteins on sleep cycles is a little complex. Proteins warm up the body and can take the time to metabolize. However, proteins are rich in tryptophan amino acid that triggers the secretion of relaxing hormone serotonin. Perhaps, this is the reason why a protein meal can be so gratifying. The satisfaction can have a mental effect to get sound sleep. As a general rule, you need to keep away from proteins that take longer to metabolize. These include deep fried fish or high-fat cheese.
Working on the same gratification principle mentioned above, carbohydrate meals might also induce sleepiness. However, this can be tricky as you may take in extra calories in order to ‘gratify’. Please remember that research proves the more you eat, the more you lose the taste of the food due to spices and food additives. The first few bites are always the most pleasant.
5. Eat fruits
Fruits are mostly pleasant and calming to consume. Anything that does not make you feel warm after eating can help you catch some nap. Research proves that lycopene found in papayas, tomatoes, grapefruits, and watermelons is very beneficial to this use. Vitamin C rich fruits such as strawberries, pineapple, papaya, bell peppers, kale, and broccoli are very good as well. Obviously, these also supply the body with an amazing replenishment of vitamins, antioxidants, water, and other nutrients.
Magnesium rich almonds can help stabilize your body balance. Walnuts are potent sources of tryptophan, the amino acid triggering the secretion of melatonin and serotonin. These two hormones are vital for your body clock’s sleep-wake cycles. It is important that you do not become so desperate to sleep that it causes mental stress. You can easily see how that does not help! Instead, calm your mind in any way that suits you. Comfort eating does help, but always make sure to eat in limits so that you do not collect extra calories.