Way to Better Sleep

When your sleep is constantly disrupted or you're simply unable to fall asleep with ease, the temptation to turn to sleeping pills is likely to be high. And yet, sleeping pills don't retrain you to sleep properly independent of them and they tend to leave many people feeling unrefreshed in the morning and sometimes they can even lead to addiction if relied upon too often, for too long. Moreover, sleeping pills are more of the quick-fix solutions that don't lead us to change a diet that may be wreaking havoc with our health.
Acknowledge the food and drink that might be harming your sleep chances. Before choosing food and drinks likely to help you sleep, it is vital to remove the food and drink sources that could be preventing you from falling asleep or sleeping as well as you'd like. The worst culprits are caffeine, alcohol and sugar. These three consumables need to be managed within your overall diet so that they don't deprive you of a good sleep: 

  Caffeine: Caffeine is found in coffee, tea, chocolate, cocoa, cola, some energy drinks, and foods and medications made with these products. The amount of caffeine from each item varies according to the strength and type of source. In general, it is advisable to stop drinking or consuming caffeinated products at least five hours prior to bedtime. The older you are, the more susceptible you are to caffeine, and it has the ability to suppress sleepiness, keep you up later than you should be, bring about restlessness, heartburn, tremors, etc., and can end up depriving you of much-needed refreshing sleep.

Alcohol: While alcohol can cause you to feel drowsy enough to fall asleep initially, it plays havoc with refreshing sleep after you've gone to sleep! Alcohol can reduce REM sleep and the length of sleep, as well as causing you to sleep more shallowly and to awaken often through the night. And for the beauty fans, alcohol creates bags under your eyes!

Sugar: Sugar lurks in a wide range of processed, natural, and cooked foods. Every form of sugar can interrupt sleep if we have too much of it. The problem with sugar is the blood sugar high it creates followed by the crash; experiencing this frequently reduces our energy levels and leaves us fatigued and our sleep patterns are disturbed by poor source of energy sugar is.
Avoid food that brings on indigestion. What causes indigestion in one person may well not bring it on in another, so the possible list of foods here could be endless. The point is to know your own causes of indigestion and to manage these.
Drink plenty of water. Water is life-giving and is free of energy-depleting substances. Moreover, it is an important aid to good digestion. Aim to drink 2 liters (about 8 cups) daily.
Choose foods that can provide their own sedative effect. Calcium and magnesium calm your mind, so foods rich in these will increase your chances of a good sleep. In addition, there are some foods that are known for their beneficial sleep-inducing properties.
Choose food that stabilizes your energy. These are foods that ensure no highs and crashes but that keep you at a relatively even energy level throughout the day. Having even energy levels stops irritability, fatigue, stress, and exhaustion; it also improves mood and eases the pathway to a better night's sleep because you feel calmer, more rested, and balanced.
Energy-stabilizing foods include:

• Protein-rich meals: Lean meat, cheese, natural yogurt, eggs, fish, wholewheat bread, pulses, beans, lentils, nuts, seeds, etc. are steady sources of protein that will give you energy.
• Chromium-rich foods: Chromium will help your body to overcome low blood sugar levels. It is found in such foods as shellfish, baked beans, and cheese.
• Fresh fruit: Choose this over sugary snacks. You get the benefit of the fiber, the nutrients, and the slow-release energy from fresh fruit so avoid substituting it with juice, dried fruit, or fruit-based baked goods. Apples and pears are calming to the digestive system.