By Dr Khoobsurat Najma
Nothing can be more disturbing than a disturbed sleep! While we have our unhealthy lifestyles to blame for our irregular sleep patterns, there is still a lot we can do to improve our sleep. One such step is including foods that help in inducing sleep. Here are some foods that cause muscle relaxation, boost sleep producing hormones and minerals and help you fall asleep.
1 . Milk
Studies show that drinking a glass of warm milk before bed can help you to sleep better. Dairy products are rich in the amino acid, tryptophan which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.
2 . Bananas
Bananas are perfectly sized superfoods that are rich in potassium and magnesium. Both these minerals help in muscle relaxation and promote a good night’s sleep. Make it a habit to eat one banana around dinner time or anytime in the day.
3 . Chamomile Tea
Chamomile has been used as an herbal remedy for insomnia for thousands of years. Studies have shown that the chamomile herb reduces mild to moderate generalized anxiety disorder, hence inducing sleep. You could have a cup of chamomile tea 20-30 minutes before hitting the bed.
4 . Almonds
Almonds are packed with magnesium and calcium, both of which help in muscle relaxation. You could eat a handful of almonds or spread some almond-butter on a piece of whole grain bread, to get some much needed sleep.
5 . White Rice
Research suggests that high glycemic index foods may improve tryptophan and melatonin production, both crucial for a sound sleep. White rice has a high glycemic index, so eating it will significantly reduce the time it takes to fall asleep. You could have a small katori of cooked rice for dinner.
6 . Walnuts
Walnuts are rich source of melatonin and eating them has been proven to increase its levels in the blood. Melatonin improves the sleep-wake cycle and regulates the sleeping pattern. As nuts are high in calories, so stick to a one-ounce serving (14 walnut halves). This amounts to around 185 calories.
Include these sleep inducing foods as part of your healthy diet regimen and sleep well through the night. Hit the bed on time and stay healthy!