5 foods that can do wonders for your sleep | Health


People who sleep better are those who are less likely to get sick than poor sleepers. A good night’s sleep lowers your risk of heart disease, obesity and diabetes and also alleviates stress. It helps you think more clearly and make better decisions at home and at work. Although we may not consciously realize it, what we eat also plays an important role in the quality of our sleep. (Also read: World Sleep Day 2022: Bizarre sleep disorders you may not have heard of)

Bad eating habits, like eating too late or eating high-calorie meals in the evening, can interfere with the natural sleep mechanism and make you restless and unable to sleep. On the other hand, certain foods could relax you and improve the quality of your sleep. In this article, we discuss the best foods for your sleep so you can stay healthy, happy, and stress-free every day.

“Some of the sleep-friendly foods that help improve sleep quality are chamomile tea, almonds, walnuts, passion fruit tea, oily fish, kiwi and many more,” says Asma Alam, nutritionist and dietitian.

Sahiba Bhardwaj, nutritionist and nutrition educator with a Masters in Nutrition Science and Research Policy, TUFTS, says adding these five foods can help you sleep better.


Prunes (Pixabay)

Prunes which are basically dried plums are great for sleeping. They are rich in vitamin B6, calcium and magnesium and help in the production of melatonin, the hormone that regulates sleep. Eat them 30 minutes before bedtime, add them to your dinner, or work them into your trail mix and pair them with a glass of warm milk.


Milk (Pixabay)

A soothing cup of warm milk according to Ayurveda can help you sleep better. You can use Bio A2 cow’s milk, goat’s milk or almond milk. Warm it up and add a pinch of nutmeg or raw turmeric (pair it with black pepper) or Ashwagandha powder (avoid it if you have thyroid) and take it before bedtime.


Banana (Pixabay)

According to Ayurveda, banana is a good fruit to eat in the evening. Rich in magnesium and potassium, it helps relax the muscles in our body and vitamin B6 helps convert tryptophan into serotonin, thus helping the person to relax and de-stress.


Almonds (Pixabay)

A handful of almonds is all you need to drift off into a deep sleep. It contains magnesium and tryptophan which help relax muscles and nerve function. You can also use almond butter or peanut butter (no more than ¾ tbsp) and pair it with a banana for added benefits.

Herbal teas

Herbal tea (Pixabay)

Caffeine-free herbal teas, especially chamomile tea, can help calm nerves, reduce tension in the body, and help you sleep better. It is also hydrating and easy on the gut.

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