The Best Foods for a Good Night’s Sleep – Media Referensi

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The Best Foods for a Good Night’s Sleep

The Best Foods for a Good Night’s Sleep. What you eat can drastically affect how you sleep, so in order to get a good night’s rest, it is essential to choose foods that calm your mind and body rather than those that stimulate you. Certain types of foods will naturally promote rest and relaxation, particularly those that contain tryptophan – the amino acid that the body uses to make serotonin, the neurotransmitter that slows nerve activity within your brain.

Since tryptophan is a precursor of other neurotransmitters in your brain, including serotonin and melatonin, eating foods that are rich in tryptophan will help you feel relaxed and sleepy. Foods such as turkey, hummus, lentils, and kelp are naturally high in tryptophan and also contain nutrients that provide a host of other health benefits. In addition, bananas not only contain tryptophan, but also potassium and magnesium, which are natural muscle relaxants. Fresh and dried cherries are also one of the only natural food sources of melatonin.

Foods that are rich in starchy, high-glycemic carbohydrates may also promote better sleep, as they help to stimulate the release of insulin and tryptophan and cause these sleep-inducing substances to enter the brain. According to a study published in The American Journal of Clinical Nutrition, carbohydrates that are on the high end of the glycemic index scale, meaning they increase the body’s sugar levels rapidly, encourage sleep when eaten at least four hours before bedtime. Foods such as Jasmine rice, potatoes, carrots, corn, puffed cereal, and honey are some of the healthiest choices of simple carbohydrates.

Calcium helps the brain use the tryptophan to manufacture melatonin. Certain combinations, such as whole-grain cereal with milk, a peanut butter sandwich, or crackers with cheese contain both carbohydrates and calcium that work together to relax the mind and body. Calcium itself is so beneficial in helping you sleep, as it is a natural muscle relaxant that can also help you manage stress levels.

Eating these various foods calms your nervous system and triggers a sleep-inducing hormonal response, helping you rest better at night. However, timing is everything, as eating a large meal too late or eating right before bed time can actually have the opposite effect and keep you up at night. It is best to eat these foods later in the day or at least one hour before bed time since it takes about one hour for tryptophan from food sources to reach the brain.

Above all else, it is important to avoid rich, heavy and high-fat foods within two hours of bed time, as they require a lot of work to digest, and may cause stomach trouble and heartburn. It is also wise to avoid drinking too many liquids, including water, juice, tea or other fluids, as this may result in frequent bathroom trips throughout the night. Caffeinated drinks, such as soda, coffee or caffeinated teas not only act as diuretics, but will also keep you stimulated and make falling asleep that much more difficult.


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  1. Saya malah sering makan makanan pedas kalau mau tidur, berarti ga baik ya mas?

    1. jangan terlalu sering sih mas, ntar bahaya lo 🙂

      1. Betul Betul Betul

  2. Sebentar mas…mau di translate dulu biar jelas apa maksud dari artikel ini 😀

    1. siiip bos, saya tunggu ya 🙂

      1. Sudah mas…pointnya sudah saya dapat…hehe

        1. apa coba pointnya? 😀

          1. Mas Sonny…
            Point-nya apa ya? 😀

          2. Di baca artikelnya biar paham…haha

  3. no koments

    1. Comment dong mas? mas no comment, ga seru tau.. 🙂

      1. dia mah emang gitu orangnya, ini ngupi dulu biar seru 🙂

        1. saya dong lagi ngupi, beneran deh gak boong… (gak nanya week) 😀

          1. Kok nggak nawarin saya?

      2. saya bingung mau komentar apa mas…pokoknya rajin-rajin konsumsi buah-buah segar biar hidup makin frees segar alami….

    2. Mang trik gak ngerti kali tulisan diatas,, sama kayak saya,,, 😀

  4. buah adalah nutrisi tubuh kita ,jadi sering konsumsi buah itu bagus ya mas…

    1. Misalnya buah apa mas triks?

    2. benar sekali mas, ayo banyak banyak konsumsi buah 🙂

      1. saya pengennya buah anu mas 😀

        1. Buah apa hayoo? haha

  5. Kalau saya malah jarang makan buah bila menjelang tidur

    1. hehehe, iya kang, paling banyak minum air putih ya kang 🙂

      1. Jangan banyak-banyak mas…nanti ngompol tidurnya…haha

        1. hahaha, saya ga ikutan lo ya

          1. Saya juga nggak ikutan ach 🙂

  6. Sama seperti Mas Indra saya juga jarang banget makan buah kalo mau tidur, tapi yang pasti kalo mau tidur biasanya saya seruput kopi dulu, keren kan sayah?

    1. Sama mas. Biasanya ngopi dulu, baru tidur.

    2. Keren apanya? gitu aja keren…saya juga ngupi dulu kalau mau tidur gak bilang keren..haha

      1. beda dengan saya kalo mau tidur mandi dulu, keren kan saya ?

        1. keren dari hongkong 😀

          1. wew. keren sekali kalian.

  7. Mengkonsumsi buah-buahan memang sangat baik buat kesehatan tubuh yah mas 🙂

  8. Saya translet dulu ya mas biar paham. 😀

    1. Ya…saya tunggu… 😀

      1. silahkan sambilan kopi sore atuh 🙂

        1. kok mudeng ya

          1. I like the habit of staying up drinking homemade tea

          2. hasil translate mas

        2. Mana kopi mana?

  9. Saya lebih minum susu mas dari pada makan buah mah,,, kalau makan buah biasanya sesudah makan atau seblum makan,, kalau pas mau tidurmah jarang makan buah,,, 😀

  10. I agree mas Muhammad.. this food good for sleeping beybeh hehehehehehe 🙂

    1. apa itu maksudnya mas…?

  11. Hallo Mas Mukhlis…
    Kalau gak ada buah… konsumsi air putih aja boleh kan…? 😀

    1. Sangat di anjurkan mas..tapi jangan terlalu banyak..tar kembung 🙂

  12. hasil translet dari google seperti ini (The Best Foods untuk Sleep malam yang baik)

  13. keren mas. hasil transletannya, bahasanya nyambung semua cuma dibagian judul ada yang belum berubah.
    ini pake rumus apa ? biar saya tiru 😀

  14. waduh harus cari translate dul nih.

  15. apa kabarnya mas. sudah lama saya tidak berkunjung

  16. Wah kalau saya suka minum susu..biasa drink milk membuatku lebih pulas dan mimpi indah dlam tidur malam 😀 nice share brother.


    waduh gak paham bahasa inggris :p

  18. Waduh ini harus translate dulu kang .. hehehe 😀
    panjang benerrrr 🙂

  19. Blog Unik

    wah harus sering sering makan buah nih brrti

  20. Saya makan buah itu pagi atau siang, kalau malam hampir nggak pernah 😀

  21. widih, lama nggak mampir artikelnya udah pake bahasa Inggris ajah

  22. Ehm ehm ehem.

  23. hanz

    kalau saya suka makan yang manis manis sebelum tidur, baik gax ?

  24. Ngeri bahasa inggris artikelnya…
    Makin mantaps aja Masnya…

  25. Bloggerpedia

    saya translate dulu mas, ini kayaknya penting deh 🙂

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