{"id":2201,"date":"2016-01-25T12:04:48","date_gmt":"2016-01-25T06:34:48","guid":{"rendered":"http:\/\/articles.1mg.com\/?p=2201"},"modified":"2026-07-15T13:31:29","modified_gmt":"2026-07-15T08:01:29","slug":"eat-right-sleep-tight-foods-to-help-you-sleep","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/eat-right-sleep-tight-foods-to-help-you-sleep\/","title":{"rendered":"Eat Right, Sleep Tight: Foods To Help You Sleep"},"content":{"rendered":"

\"almond<\/p>\n

By Dr Khoobsurat Najma<\/p>\n

Nothing can be more disturbing than a disturbed sleep! While we have our unhealthy lifestyles to blame for our irregular sleep patterns<\/a>, there is still a lot we can do to improve our sleep. One such step is including foods that help in inducing sleep<\/a>. Here are some foods that cause muscle relaxation, boost sleep producing hormones and minerals and help you fall asleep.<\/p>\n

1 . Milk<\/b><\/p>\n

Studies show that drinking a glass of warm milk<\/a> before bed can\u00a0help you to sleep better.\u00a0Dairy products are rich in the amino acid,\u00a0tryptophan<\/em>\u00a0which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.<\/p>\n

2 . Bananas<\/b><\/p>\n

Bananas are perfectly sized superfoods that are rich in <\/span>potassium and magnesium. Both these minerals help in muscle relaxation and promote a good night\u2019s sleep.\u00a0<\/span>Make it a habit to eat one banana around dinner time or anytime in the day.<\/span><\/p>\n

3 . Chamomile Tea<\/b><\/p>\n

Chamomile has been used as an herbal <\/span>r<\/b>emedy for insomnia for thousands of years. Studies have shown that the chamomile herb reduces mild to moderate generalized anxiety disorder<\/a>, hence inducing sleep.\u00a0<\/span>You could have a cup of chamomile tea 20-30 minutes before hitting the bed.<\/span><\/p>\n

<\/b>4 . Almonds<\/b><\/p>\n

Almonds are packed with <\/span>magnesium and calcium, both of which help in muscle relaxation.\u00a0<\/span>You could eat a handful of almonds or spread some almond-butter on a piece of whole grain bread, to\u00a0get some much needed\u00a0sleep.<\/span><\/p>\n

5 . White Rice<\/b><\/p>\n

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\u00a0the time it takes to fall asleep. <\/span>You could have a small katori of cooked rice for\u00a0dinner.<\/span><\/p>\n

6 . Walnuts<\/b><\/p>\n

Walnuts are rich source of <\/span>melatonin and eating them has been proven to increase its levels in the blood. <\/span>Melatonin improves the sleep-wake cycle and regulates the sleeping pattern. As n<\/span>uts are high in calories, so stick to a one-ounce serving (14 walnut halves). This amounts to around 185 calories.<\/span><\/p>\n

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!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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