s you want to sleep, then an evening workout might be good. If exercise recharges your system and makes you feel energized, a morning workout is better.
Foods to Eat
The food we eat affects our entire system; it normalizes the production of hormones and other neurotransmitters. Also, what time you eat matters, since eating too close to bedtime can stimulate the system, while eating the last meal of the day too early can cause disturbed sleep due to low blood sugar levels. Eating 2-3 hours before bedtime suits most people.
Tryptophan for Production of Serotonin
Tryptophan is an amino acid that stimulates the production of serotonin, a hormone that promotes relaxation. Foods that are high in protein usually include animal protein like turkey and tuna. These should be supplemented with fats and complex carbohydrates.
Complex carbs, like those found in starchy vegetables, sweet potatoes, and butternut squash help release serotonin in the system. However, simple carbs and sugar should be strictly avoided as they tend to spike energy levels at night.
Foods that Contain Magnesium
Magnesium is a mineral that promotes relaxation in the body and decreases the incidence of muscle cramps and headaches. Oats, green leafy vegetables, sunflower seeds, sesame seeds and fermented dairy products are good sources of magnesium.
The Vitamin B Group
B vitamins help optimize the working of the nervous system and are found in foods like green leafy vegetables, brewer’s yeast and organic meat. Also, B-complex vitamins are proven to reduce the incidence of insomnia.
Foods to Avoid
Too Much Caffeine
Caffeine is a popular stimulant and can stay in the body for over 6 hours. Therefore, it is not advisable to drink caffeine-infused drinks like coffee and energy drinks post noon. Green tea serves as a great alternative to coffee.
That Evening Drink
Alcohol should not be taken too close to bedtime (ideally at least 2 hours before bedtime), and should always be consumed in moderation.
Mind the Allergens
Any potential food allergens that can lead to digestive issues and restlessness should be monitored and avoided.
Sugar and Carbohydrates
Consuming too many carbs and sugars in the evening mean that the body will be working to process them, and this activity can warm up the body and make it difficult to fall asleep. Also, too much variation in the blood sugar levels lead to anxiety and discomfort and make it difficult to fall asleep.