Best Food to Help You Sleep

From timesnownews.com

By Nmami Agarwal Nutritionist

The focus should not be just on hours of sleep, but the overall quality of your sleep matters too. Here is how the right kind of nutrition will ensure a better quality of sleep

New Delhi: Insomnia or lack of sleep is one condition that has become so prevalent that almost every second person seems to be suffering from it, more than ever now since the pandemic has gripped us all.

There is a constant hustle where people are going errand to sort their lives, and then there are all these modern gadgets that have led to constant fatigue and additional straining to the eyes leading to an overall lethargic state for almost everyone. Since lack of sleep doesn’t cause any distinctive symptom, rather an overall degradation of health- most people tend to ignore it, unless it starts affecting day to day life. When it comes to managing sleep, healthy food might be the last thing that would come into mind.

The focus should not be just on hours of sleep, but the overall quality of your sleep matters too. Here is how the right kind of nutrition will ensure a better quality of sleep-

1. Almonds- Almonds are a rich source of melatonin which is a major sleep hormone that regulates your internal body clock and signals your body to prepare for sleep. Consuming almonds on a regular basis has been shown to improve sleep quality levels. Apart from melatonin, almonds are also a storehouse of Magnesium which is again helpful in improving sleep quality. 
2. Milk- Having a glass of warm milk is one of the best age-old remedies to help ensure better sleep. Milk contains tryptophan, calcium, Vitamin D, and melatonin. All these four compounds help in better sleep regulation. Tryptophan found in milk interacts with certain brain chemicals that are responsible for maintaining the biological clock for sleep and waking up. Try having a cup of warm milk just before bed to enjoy a hassle-free sleep.
3. Chamomile Tea- Chamomile tea is made from dried chamomile flowers. Sipping a cup of chamomile tea is one of the best herbal remedies for treating insomnia. Chamomile consists of a plant flavonoid called apigenin that stimulates the brain for an improved quality of sleep. The best part is that chamomile tea is completely caffeine-free.
4. Walnuts- Apart from almonds, walnuts are another wonder nuts that help in regulating better sleep. Walnuts contain tryptophan which is an amino acid that helps in the production of serotonin and melatonin, both of which are responsible to induce sound sleep.
5. Lettuce- Lettuce is a powerful and natural sedative food. This is because lettuce contains a compound called lactur carium which is also referred to as “lettuce opium” ad it promotes sleep by naturally sedating the nervous system. Having a crisp green salad with oodles of lettuce is another effective way to wake up fresh after a sound sleep.

In addition to these food items, you should also keep in mind what not to do in the diet to avoid insomnia.

• Say no to caffeine at least 3 hours before bed
• Avoid consuming oily, refined, and processed foods especially before bedtime
• Do not go to sleep immediately after having your dinner. There should be a gap of minimum 2-3 hours between your last meal and bedtime.
• Ditch any form of alcohol before bedtime as it can disturb the sleeping pattern.

The bottom line

Sleep is a basic human necessity that no one should be deprived of. A healthy diet works in many ways to promote a quality sleep that ensures you wake up with unmatched energy to take on the day!

https://www.timesnownews.com/health/article/best-food-to-help-you-sleep/658360