I f you’re a student, and you haven’t been getting enough sleep, it’s time to reevaluate the way you study and do your schoolwork. Sleep deprivation is bad for everyone but for students—it can spell complete disaster. Firstly, you won’t be able to concentrate in class, and secondly, it can affect your immune system and make you sick. Let’s not forget that lack of sleep can also make you irritable, so you might end up driving your friends away and getting on your teachers’ nerves!
The demands of student life, however, means that you may have trouble “turning your brain off” at the end of the day. Most students either find it hard to fall asleep at night, or to stay asleep. One of the ways to combat this problem, is by making little tweaks to your diet because some foods can actually help you to sleep better.
Making little tweaks to your diet can actually help you to sleep better. Click To TweetHere’s a list of what you should eat to help you sleep—what to include in your daily meals so you can induce a good snooze:
Dairy
Did you know that calcium deficiency can cause sleeplessness? All the more reason to have a glass of warm milk before you go to bed. You can also snack on cheese or indulge in some yogurt after dinner.
Whole Grains
Rich in magnesium, which helps you to stay asleep, whole grains like bulgur, oat, millet, brown rice, and barley can go a long way in helping you get a good night’s rest after a long day of studying.
Bananas
Schoolwork giving you the munchies? Grab a banana! Rich in potassium, it helps your brain to send electrical signals between cells. Bananas are also rich in Vitamin B6, which is needed to make melatonin, a sleep-inducing hormone triggered by darkness.
Fish
Fish like salmon and tuna are rich in proteins, which will help you think clearly, concentrate, and learn. In addition, protein keeps your brain’s neurotransmitters in good working order.
Protein keeps your brain’s neurotransmitters in good working order. Click To TweetJasmine Rice
This fragrant grain has a high-glycemic-index (GI) that triggers greater amounts of insulin, and increases the ratio of tryptophan in your blood. Tryptophan is an essential amino acid that helps the body make sleep-inducing serotonin.
Leafy Greens
Spinach, lettuce, broccoli, cabbage, bok choy, and other leafy greens are loaded with B vitamins and magnesium. Among other things, magnesium helps deactivate adrenaline. Without it, you’ll find it hard to fall asleep and stay in the “Land of Nod”
Nuts
Homework driving you nuts? Well, have some nuts! Nuts and seeds make brain-soothing snacks because they’re rich in both tryptophan and magnesium.
Fruits
Tomatoes, grapes, pineapples, apples, orange, kiwis, and cherries are packed with melatonin. This hormone, which doubles as an antioxidant, plays a key role in synchronizing our circadian rhythms and sleep-wake cycle.
Besides eating foods that can help you sleep, you should also stay away from foods that will keep you wide awake, like caffeine, sugar, chocolate, aspartame, monosodium glutamate, and spicy foods.
Stay away from foods that will keep you wide awake, like caffeine, sugar, chocolate, and MSG! Click To TweetThese foods trigger the release of excitatory nerve transmitters, which will prevent your brain from powering down. Remember, your brain and body need rest to do their jobs properly!
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