Good night sleep

Sleep is important not only for mental but also for physical health.Lack of sleep can affect your immune sysytem ,not good for diabetic patients and heart patients.Reserch showed that lack of sleep can contribute to cravings,overeating,and weight gain.People sleeping less than 5 hours and more than 9 hours are considered unhealthy.

FOODS THAT HELP TO SLEEP
Milk contains tryptophan, which is a precursor to serotonin.

- Vitamins B6 and B12 are also necessary for your body to generate serotonin. B6 can be found in spinach and B12 in animal-derived products such as dairy foods.

- Magnesium-rich foods, such as green vegetables and almonds, can also facilitate sleep. Magnesium acts as a muscle relaxant.

- Some people take melatonin supplements to help them regulate sleep. Bananas are a good source of melatonin.

- All foods should be consumed at least 45 minutes before your planned bedtime to allow the majority of digestion to occur before you try to sleep.

FOOD TO AVOID
Chocolate not only contains caffeine but other compounds called alkaloids, which have a stimulating effect.

- Alcohol may make us feel calm and relaxed, but it actually greatly diminishes the quality of sleep by disturbing neurotransmitter production, such as serotonin. Alcohol is also a diuretic and may keep you running to the bathroom all night.

- Artificial sweeteners like aspartame contain phenylalanine and aspartic acid, both of which are excitatory.

- Fatty foods are also a no-no before bedtime. They take longer for the body to digest and the process of digestion can keep you awake.

- Spicy foodscan contribute to heartburn and keep you awake.

- Highly processed carbohydrates, which are found in white bread, can cause rapid changes in blood-sugar levels, which disturbs sleep.