| What you eat daily also will affect your sleeping. | | | | are suggested to eat more rice, chicken, and green |
| Some foods will helps to promote you to sleep, while | | | | vegetable in lunch meal to ensure body get enough |
| some foods will prevent you to fall asleep. A healthy | | | | of essential nutrition to improve your sleep. Banana is |
| balanced diet can promote us to have a good quality | | | | the best choice of the fruits to improve sleep |
| sleep. Urban life is pretty busy, it is impossible to | | | | disorder problem. If you are feeling hungry after |
| ensure that every meal that we eat is healthy | | | | meal, you can choose to eat banana as your snack |
| balanced diets; therefore, supplements can help us to | | | | rather than unhealthy snacks. Besides that, eating a |
| prevent deficiencies. | | | | little bit chili in your daily meal can help to regulate |
| #1: Balance Your Sugar Level in BloodSugar | | | | sleep cycle, allowing you fall asleep easily and wake |
| (Carbohydrate) is the main energy resources for our | | | | up feeling more refreshed. |
| daily activities. To maintain a steady sugar level, can | | | | #3: Increase Magnesium Intake |
| help to prevent hunger that will disturb your sleeping. | | | | Magnesium is one of the essential minerals in our life. |
| For normal sleep duration is 8 hours per day, you | | | | According to researches, insufficient magnesium has |
| must ensure that your body sugar level can stand for | | | | closely linked to insomnia (sleep disorder). Due to |
| 8 hours until you have your breakfast in the next | | | | magnesium is “fantastic relaxant” which can |
| morning. However, you do not try to over eat | | | | help body to cope with stress effectively. If you are |
| before you sleep. It will prevent you to fall asleep, | | | | under stressed, magnesium is your best choice. |
| because your body temperature will increases after | | | | Magnesium-rich foods are included green leafy |
| eating. You also do not eat too little or not to eat | | | | vegetable (spinach, broccoli, and kale), peas, |
| before sleep, because hunger will keep you awake. | | | | seafoods, tomatoes, nuts, seeds, oats, yeast |
| Some foods can be easily digested into glucose | | | | extract. |
| causes your blood sugar increase rapidly. For example: | | | | #4: Eat Calcium-rich FoodsCalcium also has same |
| bread, rice, cake, sweets, and fizzy drinks. Some | | | | function as Magnesium which enables body to relax. |
| foods have more complex structures sugar form, | | | | Milk, cheese, and yogurt are rich in calcium. Besides |
| hard to digest into simplest sugar, glucose, such as: | | | | that, you can choose to eat non-animal calcium such |
| porridge, multigrain bread, potatoes, brown rice and | | | | as green leafy vegetables. You need to increase |
| whole wheat pasta. Therefore, it can help to maintain | | | | “good bacteria” intake such as Lactobacillus |
| steady body temperature. Besides that, you can eat | | | | to improve calcium absorption. However, soft drink |
| some fruits, vegetables, beans and low-fat dairy | | | | will reduce the rate of calcium absorption. |
| product, such as: yogurt, cheese and milk. | | | | #5: Eat Food Containing Iron |
| #2: Increase Tryptophan Intake | | | | Iron is also another essential mineral for improving |
| Tryptophan is an amino acid that used to produce | | | | your sleep, because deficiency of iron will cause |
| serotonin and melatonin in body which will help to fall | | | | restless leg syndrome which will disturb your sleep. It |
| asleep easily. Foods that rich of tryptophan are | | | | is very common among the people who have sleep |
| included chicken, eggs, beans, rice, seeds, nuts, dairy | | | | disorder problem. Salmon, sardines, tuna, egg, liver, |
| foods and etc. A carbohydrate-rich meal increases | | | | meat, dark green leafy vegetable, wholemeal bread |
| the brain’s uptake of tryptophan. Therefore, you | | | | and etc are rich in iron. |