Initial mice studies have found that turmeric can protect against oxidative damage and sleep deprivation.
Research also reveals that milk may encourage a good night’s sleep. The key ingredient being magnesium, according to registered dietician Rachel Clarkson.
As she explained: “Melatonin, a.k.a. the ‘sleep hormone’ is released by the brain to gently signal you to fall into a deep slumber, and the amount of melatonin released by your brain is actually dependent on the foods you eat.”
As Clarkson pointed out, the most notable food to affect melatonin release by the body is a protein amino acid called Tryptophan.
Milk contains magnesium, which regulates Tryptophan availability, and has an effect on the sleep hormone, melatonin, and therefore the quality of a person’s sleep, explained Clarkson.
The impact of milk on a person’s sleeping pattern may also be partly psychological, noted the National Sleep Foundation.
As the health site explained: “Perhaps more powerful is the psychological link between warm milk and bedtime as a child.
“Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine.”
Evidence also points to the benefits of having a cup chamomile tea before bedtime.
Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea.
Apigenin binds to specific receptors in a person’s brain that may decrease anxiety and initiate sleep.
People should also shun certain dietary decisions before bed, according to the National Sleep Foundation.
As the healthy body explained, white bread, refined pasta, and sugary, baked goods, may reduce serotonin levels and impair sleep before bedtime.
“Instead, choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices,” said the health body.
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