How to Have Quality Sleep at Night

Insomnia is a painful condition in young and seniors alike. The lack of sleep at night is brought about by a number of factors. Common causes of insomnia include the use of stimulants, stress, and hormonal imbalance among others. Failing to sleep when required to do so could mean serious problems. Some may experience unwanted effects on their mood, concentration, and productivity as well as general body activity.

What to do for quality sleep at night

Struggling with sleeplessness? Worry no more. There are a number of reliable ways to overcome insomnia. The following are some of the best ways to ensure that insomnia is a thing of the past and that you enjoy quality sleep at night:

i. Use quality and comfortable bed and beddings

Sleeping in an uncomfortable bed could cause lack of sleep. A comfortable bed is a relative aspect. Take time to look around so as to buy the best bed for a good sleep.

thryuggcjhfyjrVisit various hotels to see and try their beds so as to understand the best bed for you. Discuss with friends on how various beds feel so as to get a good idea on the ultimate bed for you. Quality sleep comes with comfortable beddings too. Take time to check on the right pillows. The kind of clothes you wear to bed also matter. Some love it with lingerie while others like sleeping naked. Find out the best way for quality sleep.

ii. Turn off any sounds and lights

According to research; bright light prevents the production of melatonin. This is a hormone known to induce sleep. Sleeping fast enough becomes difficult in such a case. For quality sleep, it is advisable that you turn off all the lights in the bedroom. Similarly, sounds at night should be minimal to soothe your brain. If possible, turn off all sounds from TV, radio, and phone.

iii. Avoid stimulants

Alcohol, caffeine, and nicotine are known to stimulate your brain. This causes lack of sleep at night. Avoid products that contain such stimulants so as to sleep enough at night. Items to avoid before sleeping include coffee, colas, tea, alcohol, and chocolate among others.

iv. Engage in exercises and take sleep-inducing meals

hy54u65ktfteh5Exercising helps to reduce stress hormones. This gives you heavy sleep. Consider cycling, swimming, and walking so as to reduce stress just before going to sleep. Some foods are known to bring enough sleep. Such foods contain tryptophan. Such foods are eggs, milk, cheese, honey, seeds, and bananas. Avoid spices as well.

With the above tips, you can be sure to get a wonderful sleep at night without struggling.

The Best Alternative Proteins For Vegetarians

Protein is one of the essential nutrients that play a major role in how the body functions. It’s, therefore, necessary to get enough amounts of protein in your vegetarian diet. However, one of the challenges is to find the best alternative proteins for vegetarians. Fortunately, there are many non-animal foods, such as nuts, legumes, grains, seeds and more that contain high concentrations of protein. By consuming a variety of these non-animal products, you can meet the required daily protein intake. Here are some of the best vegetarian protein sources:

  • Nuts and Nut Butter

efg54675utjfAll types of nuts contain high concentrations of both protein and healthy fats, making them one of the best alternative proteins for vegetarians. Nuts, such as cashews, pistachios, and almonds contain 5g – 6g of protein per ounce and 160 calories. It’s, therefore, important to eat nuts that are dry roasted or raw. Additionally, nut butter, such as almond butter and peanut are also good sources of protein.

  • Legumes is one of the alternative proteins for vegetarians

Legumes usually include some of the best protein sources in your diet, such as black beans, lentils, soy, peanuts, and chickpeas. Also referred to as garbanzo beans, chickpeas are also the best protein source for vegetarians. They can be easily tossed into salads and pureed into delicious humus, or salted and fried as a crispy snack. These legumes contain about 7.3g of protein in only half a cup. They are also low in calories and high in fiber. In addition, Foods that belong to legume family are often good vegetarian protein sources, and since peas belong to this family, they are no exception. One cup of peas contains about 7.9 grams – the same as a glass of milk. If you do not like peas as a side meal, try to blend them into a pesto.

  • Wheat and Grains

er546ujtumhfe5Wheat and some other grain products are good alternative proteins for any vegetarian. For instance, two slices of whole-wheat bread can offer 5g of protein, and a cup of cooked brown rice can provide 5g of protein as well. Additionally, quinoa (technically a seed) contains more than 8 grams/cup – including all the nine essential amino acids, which the body needs for repair and growth, but can’t produce on its own. This is contrary to most grains that contain very small amounts of protein. Because of that, quinoa is usually referred to as a perfect protein.

Conclusively, besides these great vegetarian protein sources, edamame, chia seeds, lentils, beans yogurt are also some other sources of protein you can consider.