Insomnia or sleep disturbance is a common problem affecting many of us. Inability to get a good night’s sleep, results in daytime fatigue, lethargy, emotional instability, impaired memory, dizziness, irritability and poor performance. People with this disorder may keep awake in bed, not being able to sleep despite being tired, not feeling refreshed even after sleep, waking up too early.
FOODS TO FIGHT SLEEP DISTURBANCES
Here are some foods that will help you fight disturbed sleep
1 . MILK
Milk is a rich source of tryptophan – an amino acid – which stimulates serotonin which helps you relax and induces sleep. It has a soporific effect on your body that helps you doze off easily.
-Warm a glass of milk and add a tablespoon of honey in it. Have it half an hour before going to bed.
A glass of warm milk with honey and a dash of cinnamon also serves as a good sleep tonic.
2 . POPPY SEEDS (Khus Khus)
Good source of minerals, calcium, carbohydrates and B-complex vitamins, consuming close to 1 tsp of poppy seeds before going to bed can help you sleep better
-Make a thick paste of 1 tsp. poppy seeds, ½ tsp. coconut powder and a small amount of water. In a pan melt some ghee, add a pinch of cumin and turmeric powder. Remove immediately from heat. After a minute, mix that paste in it and add salt to taste.Have this mixture one hour before bedtime.
3 . NUTMEG (Jaayaphal)
Loaded with myristicin, nutmeg (an Indian spice loaded with medicinal properties) works as a tranquilizer and helps you get a natural sleep.
-Blend ½ tsp. of powdered nutmeg with a pinch of cinnamon powder, 1 tsp. each of honey and water to form a paste. To this add a cup of hot milk, stir it and have it before bedtime.
-Mix a pinch of nutmeg powder with one tsp. of Indian gooseberry (Amla) juice and consume it three times a day. It is also beneficial for indigestion and depression.
4 . BANANAS
Rich source of melatonin, tryptophan, magnesium and serotonin, which works as body relaxant, the high amount of carbohydrates in bananas makes one feel sleepy.
-Mashed banana with roasted cumin seeds can be consumed after dinner.
-Make a banana smoothie with a banana, milk and honey and consumed before bedtime.
5 . CUMIN (Jeera) TEA
Cumin, the commonly used Indian spice, aids the process of digestion and also helps one get rid of sleep disturbance.
-Boil a cup of water and add 1 tsp. cumin seeds. Boil for 3 to 4 minutes longer and then remove it from the heat. Cover and keep aside for 10 minutes. Strain it and have it before you hit the bed.
So, go ahead and add these foods to your daily diet rather than getting hassled by your disturbed sleep. Stay Healthy, Stay Happy!