Surprising foods that ruin your sleep and those that help you reach a deep sleep.
Sleep Inducers
1. Milk
Milk: This creamy drink is more than just comforting; it's packed with tryptophan, an amino acid that plays a crucial role in producing serotonin, the brain chemical that stabilizes mood and induces sleep. Research indicates that tryptophan depletion can significantly delay REM sleep onset, highlighting its importance in sleep regulation [2].
2. Banana
Banana: Bananas are a fantastic source of potassium and magnesium, both of which help alleviate stress and relax muscles. Their high carbohydrate content also promotes sleepiness by increasing insulin production, which aids in the absorption of tryptophan [1].
3. Whole Wheat Cereal
Whole Wheat Cereal: This breakfast favorite doesn't just kickstart your day; it's also beneficial for inducing sleep. The complex carbohydrates in whole wheat can enhance the availability of tryptophan in the brain, especially when paired with a warm glass of milk, promoting relaxation and facilitating sleep onset [5].
4. Rice
Rice: While it may not be the go-to for those trying to lose weight, rice is a wholesome food that's easy to digest. Studies suggest that consuming carbohydrates, like rice, can lead to better sleep quality by promoting sleepiness and improving overall sleep duration [4].
Sleep Stealers
1. Wine
Wine: While red wine has its health benefits when consumed in moderation, it can actually disrupt your sleep quality. Alcohol consumption is linked to increased wakefulness during the night, leaving you feeling sluggish the next day [5].
2. Green Tea
Green Tea: This is a great morning beverage that revs up your metabolism, but it's not ideal for nighttime. The caffeine content can significantly interfere with sleep patterns, making it difficult to fall asleep [4].
3. Chicken or Cottage Cheese
Chicken or Cottage Cheese: While a heavy meal may initially make you feel drowsy, these protein-rich foods take a considerable amount of time to digest, which can disrupt your sleep cycle by causing discomfort during the night [3].
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References:
- M O Melancon, D Lorrain, I J Dionne. Exercise and sleep in aging: emphasis on serotonin.. PubMed. 2014.
- Isabelle Arnulf, Philippe Quintin, Jean Claude Alvarez, Laurence Vigil, Yvan Touitou, Anne Sophie Lèbre, Agnès Bellenger, Odile Varoquaux, Jean Philippe Derenne, Jean François Allilaire, Chawki Benkelfat, Marion Leboyer. Mid-morning tryptophan depletion delays REM sleep onset in healthy subjects.. PubMed. 2002.
- S Klöppel, G G Kovacs, T Voigtländer, J Wanschitz, H Flicker, J A Hainfellner, M Guentchev, H Budka. Serotonergic nuclei of the raphe are not affected in human ageing.. PubMed. 2001.
- A Neumeister, N Praschak-Rieder, B Hesselmann, O Vitouch, M Rauh, A Barocka, J Tauscher, S Kasper. Effects of tryptophan depletion in drug-free depressed patients who responded to total sleep deprivation.. PubMed. 1998.
- A Wauquier, C Dugovic. Serotonin and sleep-wakefulness.. PubMed. 1990.