nike soccer jerseys cheap Best and Worst Foods for Sleep

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From early birds to night owls, we all can agree that when we finally lay our heads on the pillow we’d like to actually go to sleep, thank you. Nothing is more annoying than insomnia, and the evidence is piling up that sleep is essential for good health. Here’s a list of potential good guys and bad guys when it comes to getting some shut eye. One study albeit a small one found that drinking tart cherry juice resulted in small improvements in sleep duration and quality in adults who suffered from chronic insomnia. Fat stimulates the production of acid in the stomach, which can spill up into your esophagus, causing heartburn. Fatty foods can also loosen the lower esophageal sphincter,
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the barrier between the stomach and the esophagus, making it even easier for acid to get in all the wrong places. In fact, there’s almost nothing to recommend this kind of high fat, salt laden indulgence if you want to preserve your health, including the quality of your sleep.

Best:You may have fond memories of your mother or grandmother making you a glass of warm milk to help you fall asleep. This may not be just an old wives’ tale. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin.

RELATED: 8 Factors That Could Be Keeping You Awake at Night

Although the topic is a controversial one,
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some people believe that tryptophan and serotonin might make it easier to sleep. Or maybe a simple glass of milk brings back soothing childhood memories, which help you drift off.

Worst:Alcohol of any kind is “terrible” for sleep, says Rosenberg. Why? It metabolizes quickly in your system and causes you to wake up multiple times during the night. One study found that a glass of bourbon or vodka mixed with caffeine free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes. It also reduced nightly sleep time by 19 minutes and diminished quality of sleep. If you don’t refrain from alcohol for our own benefit, do it for your mate. “Alcohol makes snoring worse so it will impact you and your potential bed partner,” said Rosenberg.

Best:Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly,
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releasing glucose gradually into the bloodstream.

RELATED: The Best Pillows for Side Sleepers

A 2007 study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high glycemic index meal at the same time interval.

Worst:Yup, the culprit here again is caffeine, and it’s present in spades. An eight ounce Red Bull energy drink contains about 80 milligrams of caffeine or equivalent to a one ounce Starbucks espresso. Five Hour Energy packs 200 milligrams of caffeine into just two ounces, which means you might as well be imbibing 16 ounces of regular coffee. With this much caffeine, you might do well to avoid energy drinks even earlier in the day. “In some people caffeine can take up to eight hours to wear off,” says Gans.

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nike soccer jerseys cheap Best and Worst Foods for Sleep
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