Food & Nutrition

Foods that induce better sleep

We all know that a good night’s sleep is extremely important for health. While there is much we can do to have a peaceful slumber, eating or avoiding some foods greatly helps to calm us for a restful doze off. 

From the coffee kick to feeling drowsy after a heavy meal, we know how food can affect us. With many of us suffering from insomnia and disturbed sleep patterns, let us explore the foods that give us a ‘sleep-well’.

Here are some foods that are known to give a good snooze.

A warm cup of milk

One of the most reliable recipes which promote a good night’s sleep. A cup of warm milk contains the sleep-inducing amino acid tryptophan. Tryptophan plays an important role in building serotonin and melatonin. While serotonin is called the “happy hormone”, melatonin goes to relax nerves making us feel calm. Milk also contains magnesium which also helps us to unwind. The heating process enhances the milk enzymes making them easier to be absorbed by the body, hence sip on a warm cup of milk.

A bowl of rice

The staple food of India, rice is rich in carbohydrates which makes it a preferred food to improve your sleep. Carbs get converted into glucose with the help of insulin. This synthesis activates tryptophan, which in turn produces melatonin and serotonin. Therefore we feel drowsy after consuming a plate full of rice. Apart from carbs, white rice has a high glycemic index. Studies show that eating foods with a high glycemic index, a little before bedtime, helps to fall asleep. If you combine rice with other sleep-inducing foods like warm milk then it could improve the quality of your sleep.

Crunchy nuts

Nuts like walnutspistachios, almonds, and cashews are considered to be good for slumber. The reason is simple, nuts contain melatonin and other essential minerals like zinc and magnesium that promote sleep. This helps especially those suffering from insomnia. 

While pistachios are packed with essential nutrients such as proteins, vitamin B6, and magnesium, walnuts regulate the sleep hormone melatonin and serotonin to give you the much-needed good night’s snooze. 

Tonight as you are watching your favourite show on TV, munch on some nuts and go zzzzzz.

Soothing chamomile tea

If a cup of coffee can keep you awake then a mug of chamomile tea can induce a cool doze. Chamomile tea is a popular herbal tea that is known to improve sleep quality. A popular nighty-night tea, chamomile tea has certain properties that induce good snooze. 

It also boasts of antioxidants apigenin, a plant flavone that helps sleepiness and reduces insomnia. It also amps your immune system and reduces anxiety and depression. This beverage generally improves your health with less nighttime wakey-ness. Tonight make yourself a good cup of this tea and relax. 

Filling bananas 

Bananas contain a fair amount of magnesium while their skin contains tryptophan. Both of these properties help you get a good night’s sleep. Besides magnesium, bananas are also rich in potassium, B6 which serves as a muscle and nerve relaxant making this fruit beneficial in giving you a peaceful slumber.

Healthy oatmeal

Oatmeal is similar to rice; oatmeal is high in carbs and induces drowsiness when consumed at night. Oats are known to be a rich source of melatonin that makes you feel relaxed and sleepy. 

However, avoid foods that are high in sugar content, rich and heavy food, alcohol, chips, energy drinks, and any food that makes you gassy. These foods can keep you awake and could ignite your insomnia. 

Sometimes specific medication keeps you awake. If that happens you can speak with your doctor. Otherwise, so long good night!

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