What you had for your dinner? Why am I asking this? It matters a lot to induce a proper sleep cycle and for that you need to have right foods. Every individual needs proper amount of sleep to function better, but it doesn’t happen to all. In fact nothing is more frustrating than developing insomnia. It makes you do tossing and turning in bed the whole night. A great contribution in providing a proper or disturbed sleep is done by food also. There are some foods that help you to get good sleep and others to hamper it.

So just have a look upon some things that you should have and avoid at dinner:

Best Ones:

• Cherries - These contain melatonin that is the chemicals helpful to control body’s natural sleep clock. Drinking cherry juice has been found useful for people suffering from insomnia.
• Milk – It is not a misconception and milk is actually good for inducing sleep. It contains tryptophan that’s the precursor to serotonin, and thus is helpful in inducing sleep.
• Rice – Consuming jasmine rice can cut down the time of sleep required for falling asleep. The results were favoring the rice even when compared with other food items.
• Fortified Cereal – Carbohydrates are good to have before sleeping. But instead of grabbing some packs of cookies, have a bowl of shredded wheat with milk to promote sleep cycles.
• Bananas – They help to promote sleep due to the potassium and magnesium content in them. Bananas are overall health promoters.
• Turkey - Like milk, it has also got tryptophan, which can make you doze off even in front of a television.

Worst Ones:

• Cheese Burger - The fat content in this food stuff is a guaranteed sleep killer. Fats promote the production of acids in the stomach, making a person prone to acid reflux and result in disturbed sleep.
• Wine – Any kind of alcohol is terrible thing for sleep. It metabolizes the body quickly and makes a person wake up multiple times during sleeping.
• Coffee – It contains caffeine that stimulates central nervous system. So it can keep a person awake for whole night.
• Chocolates – It contains calories as well as caffeine, and both of these are not good for sleeping. It is a major cause of sleeplessness.
• Spicy Food – Spicy food can keep a person awake till late nights. So always avoid this before bedtime.

You should know that dinner should be had 3-4 hours before bedtime. Keep the list in mind and sleep well. 

What do you do after having an argument with your partner? Binge on fried foods? Eat gallons of ice creams? Or do you gorge over packet of chips just because you have nothing else better to do? Well, all of these might seem relaxing to you, but emotional eating can take a huge toll on your health. So, today let me tell you easier ways by which you can fight this unhealthy habit and save on your health.

What is Emotional Eating?

It is a state in which food is solicited not for hunger but for various emotional reasons. The reasons could be to fight stressful thoughts, sometimes to avoid feelings of failure and anxiety, sometimes to kill boredom and time, and to fight loneliness.

The situation arises when a person tries to escape certain stances in life with the help of gulping down food. This can not only affect mental health but also make you pile up extra weight.

The Causes of this Problem are:

• To help fight the feelings of un-comfortness, people start eating much
• To escape the dilemmas of life like failure, insecurities, one starts doing this
• To tackle problems people start using eating needlessly

The Effects of Emotional Eating Includes…

• Excess calories and thus obesity
• Birth to various health problems out of obesity
• After gaining weight, it becomes your social obligation to stay away from gatherings and this leads to stress

How to Control Binging on Food?

The problem is need to be dealt effectively so as you can fight your insecurities and do not harm your health just for the sake of feeling good or out of in capabilities. For this you need to do the following things:

• Never deprive yourself of food for longer periods
• Have small but frequent meals and include vegetables and whole grains in them
• Begin your day while having breakfast and busy yourself in some activity thereafter
• Limit the intake of soda and carbonated drinks and they are harmful for you and trigger hunger pangs
• Avoid dependence on snack food as they do not energize you, rather have complete meals to remain fuller for longer
• When you are in tension, stop hitting your fridge immediately rather thinking upon and try and make a solution.
• You can try stress relieving things such as mediation, yoga, and listening to light music.

Follow these habits to come out of the triggers of emotional eating. It is better you hold it before it gets hold over you.