Experts agree that sleep is important and contributes heavily to your overall wellness. If you get a good night sleep, you will experience clarity of thoughts, improved mood, and much quicker reflexes. On the flip-side, getting inadequate shut-eye can have adverse consequences including concentration problems, a slumping immune system, and in extreme cases, can cause disorders.
What you eat before you go to bed and when you eat it can have significant implications on the quality of your sleep. Below are some of the foods to eat for dinner to sleep better at night.
1. Spiced Popcorn
A standard cup of popcorn has approximately 30 calories. The carbs in popcorn help in stimulating the release of insulin which is a critical hormone in the control of your circadian clock. This was discovered through a study done on mice and published in Cell Reports Journal. When the popcorn is dusted with paprika or cinnamon, the ability to boost your metabolism is enhanced.
2. Ginger Tea
According to sleep experts, the idea of taking tea at night is commendable because it sets in place a sleep ritual that informs your brain when to turn off and go to bed. That being said, you need to be extra careful so that you do not take caffeine-rich varieties because these stimulate your central nervous system and instead of helping you catch some sleep, they delay the process and keep you awake. According to a 2010 study done and published in Biorganic and Medicinal Chemistry, ginger works by binding to serotonin receptors which are neurotransmitters that control mood and anxiety. By alleviating anxiety and helping you to relax, ginger tea can lull you to sleep.
3. Banana Smoothie
A banana smoothie especially when mixed with low-fat milk can be a rich source of calcium and vitamin D. In a study published in the Journal of Sleep Research, calcium and vitamin D have been revealed to promote healthy sleep by 16 and 17% respectively. The bananas provide natural sweetness in addition to being excellent sources of vitamin B6 and magnesium. Vitamin B6 helps the body in making serotonin which is a relaxing neurotransmitter.