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Get good quality sleep is very important for our overall health. Sleep plays a pivotal role in boosting our mental health, reducing stress, enhancing immunity and reduces the risk of developing certain diseases. It is recommended to have 7-9 hours of sleep which most of us fail to do so due to our lifestyle and find it difficult to fall asleep.

Some foods help in promoting sleep quality and here are the best foods which you can have before bedtime to enhance sleep quality.

1. Milk:

Milk is a must in everyone’s plan and we cannot overlook the benefits of milk. From strengthening bones to acting as a galactagogue for lactating females milk contain all the essential amino acids needed for a healthy body. Warm milk before bedtime is a natural home remedy for sleeplessness. Milk contains four sleep-promoting compounds tryptophan, calcium, vitamin D and serotonin which helps in relaxing the mind and inducing sleep(1)

A cup of warm-toned milk is a perfect bedtime snack providing 60cal of energy, 3.3gms of protein, 3grams of fat and 300mg of calcium.

2. Chamomile tea:

Chamomile a herb native to India has flourished the markets due to its sleep-inducing property. (2)The tea is usually a remedy for insomnia and is advised by many healthcare professionals. In research, it was published that 10 of 12 cardiovascular patients have fallen asleep immediately after taking chamomile tea(2)

Chamomile tea contains a compound called epigenin which helps us to fall asleep. A study published in 2016 suggested that women with depression when consumed a cup of chamomile tea for two weeks had improved sleep quality compared to the ones who didn’t drink it. However, the effects were reversed once they stopped consuming it (3)

3. Almonds:

Almonds are the best and healthy option when it comes to snacking. They are loaded with good fats, proteins, calcium, magnesium and provides a variety of health benefits. They contain high doses of the hormone melatonin which helps in improving sleep quality and also contains good amounts of calcium and magnesium. These two minerals promote muscle relaxation and induce sleep.

So what are you waiting for, grab a handful of this heart-healthy snack when suffering sleeplessness but care must be taken for the ones who are allergic to them and kids as they might having choking issues. (4)

4. Nutmeg: Also known as jaiphal this spice is used in many Indian households. It has found a permanent place many traditional medicines since ancient times due to an array of health benefits it offers. A pinch of nutmeg when taken with honey or milk helps 15 minutes before bedtime, helps to fall asleep(5)

Avoid overdosing on this as consuming larger quantities results in hallucinations and muscle incoordination (6)

5.Fatty fish: Well we all are aware of the fact that fish a high source of protein, omega 3 fatty acids and omega 6 fatty acids good for cardiovascular health. But apart from it, fish provides an array of benefits. A high content of Vitamin D and omega 3 fats regulates serotonin, a hormone responsible for establishing fixed sleep cycles(7)

The American Heart Association suggests consuming at least two servings of fish per week which makes it two small pieces. (8)

CONCLUSION:

While the above-listed foods may help to induce sleep one should also avoid taking excess of caffeinated beverages, taking large quantities of water before bedtime, avoid heavy meals rich in fats and carbohydrates.

In current pandemic situation the most common problem most of us are facing is to get sound sleep, We all are constantly juggling to get enough sleep as there is a disruption in our routines and an increased screen time.

We all know Sleep is one of the important aspects of our healthy lifestyle.

Sound sleep not only improves your concentration but also keeps you fresh and active throughout the day.

Lack of sleep increases the secretion of hormones such as thyroid stimulating hormone, testosterone, coritsol which disrupts our metabolism and leads to diseases and complications.

In addition to this Sleep deprivation leads to stress in pancreatic cells which leads to decreased insulin sensitivity and decrease glucose tolerance.

Not getting enough sleep is also associated with an increase in stress thereby releasing cortisol hormone in the blood stream and causes and increased urge to have carbohydrate rich foods leading to weight gain and many other diseases.

HERE ARE FEW TIPS TO WHICH HELPS IN GETTING QUALITY SLEEP

1.Cut down on foods such as caffeine, alcoholic drinks or soda by 2 p.m as they disrupt your metabolism

2.Avoid heavy meals for dinner as it affects your digestion and disrupts your sleep cycle.A gap of 2-3 hours between dinner and bedtime is ideal.

3.If diabetic try to maintain normal blood sugar levels by following diet and exercise. A high blood sugar level interferes with your normal sleep cycle.

4.Set up a proper sleep routine for weekdays and even weekends.

5. Avoid exercising before your sleep hours as it makes you feel excited.

6. Prevent hunger and low blood sugar level by including protein and some carbohydrate source as a bedtime snack. Usually, a cup of warm milk would be helpful as it releases the hormone melatonin which induces sleep.

7. Avoid stress, depression, anxiety by practising deep breathing exercises such as Pranayam or listening to soft music.

8. Avoid using mobile gadgets or watching television during your sleep time.

9. Sticking to the regular sleep schedule by avoiding naps in between helps to regulate circadian rhythms.

10. Talk to your healthcare provider if you address any disruption in the sleep cycle.

11.Stay updated about sleep education and good sleep practices.

12. Warm bath during bedtime helps in relaxation and inducing quality sleep.