Good sleep is an essential factor responsible for maintaining overall good health. While infants or younger children need adequate sleep for their normal physical growth, adults’ need satisfactory sleep for maintaining good physical and mental health. People who do not sleep well at night tend to be lethargic or irritated during the day. Most of us blame mental stress or hectic daily routine for lack of sleep, but did you know our dietary habits too can affect the sleep quality?
The foods that we eat directly influence the release of neurotransmitters that regulate the sleep cycle to either enhance or worsen sleep.
Certain foods for e.g. those containing caffeine or other stimulants can result in sleep deprivation. On the other hand, some healthy foods items can help you to get peaceful sleep.
Let’s have a look at the foods that work well when you have sleep problems.
1. Whole Grains
Whole grains such as rice, wheat, corn, bajra, jowar, etc. is a great source of complex carbohydrates that makes tryptophan more available to the brain.
Milk contains tryptophan which helps to regulate the production of hormones that assist in sleep cycle. When combined with cereals this meal becomes a perfect carbohydrate-protein combination.
Banana is loaded with important minerals such as potassium and magnesium which relax muscles and improve blood circulation. Minerals contain tryptophan which gets converted to serotonin and melatonin, the hormones that regulate sleep cycle.
4. Sweet potatoes
Sweet potatoes provide potassium as well carbohydrates both of which are ideal nutrients to induce sleep.
Chickpeas are a good source of vitamin B-6, which is needed to produce hormone serotonin, which is known to improve mood. The vitamin also helps synthesize melatonin, your body’s main sleep hormone.
Egg is a protein rich food that maintains blood sugar level throughout the night. Protein rich foods generally cause few episodes of wakefulness. However, it is best to eat high protein foods earlier in the day and reserve light protein for meal before bedtime.
Packed with important mineral such as calcium, magnesium and potassium, and a rich source of fibres, oats make a perfect meal before bed time. Mix it with milk and banana to make a perfect sleep friendly dinner.
While you decide to include these foods in your diet to get peaceful sleep, make sure to avoid Sugary Foods and caffeine before bed time as these are stimulants and won’t let your brain sleep.