After a hard day, one looks forward to sound sleep. Many times in our hectic schedule we have experienced despite being dead tired, we struggle to fall asleep. Sleep is rejuvenating, sleep is a healer and deep sleep is like meditation. Getting good sleep is very important to prepare our mind and body for the next day. Lack of sleep is recognized as an important public health issue including chronic diseases such as hypertension, diabetes, irritability, lack of focus, weight gain, depression, and obesity. According to the National Institutes of Health, school-age children need at least 10 hours of sleep, teens need 9 -10 hours, and adults need 7-8 hours of sleep in a day. Functioning without sleep is difficult and dangerous especially behind the wheels.
Here we have listed some foods that can help combat insomnia and may help you get the good night’s sleep that is much needed for one’s wellbeing and productivity.
They are a good sources of protein. Almonds contain tryptophan as well as magnesium. Both of these ingredients can enhance sleep and promotes muscle relaxation. It is a great snack on the go that helps to keep one full.
A teaspoon of Honey before bed with milk. The natural sugar in honey slightly raises the insulin level which helps the tryptophan to enter the brain. Honey also is known to diminish your brain’s alertness. This allows your mind to relax, the moment the mind relaxes we fall asleep.
Bananas contain tryptophan, a sleep-inducing substance that gets converted to serotonin and melatonin in the brain. Serotonin promotes relaxation and melatonin promotes sleepiness. It takes four hours for tryptophan to reach the brain. So have a banana earlier as a snack. The deficiency of B vitamins causes insomnia. It is also packed with potassium and magnesium, nutrients that help muscles relax naturally. A banana a day induces a good night’s sleep and gives a good night Zzz’s. Also, check http://www.natural-cure.org/diet-and-nutrition/health-benefits-of-banana/
Warm Milk is an excellent drink to induce sleep
Milk is loaded with tryptophan, which has a sedative effect. It is also a good source of calcium, which helps regulate melatonin. If you are unable to sleep in the middle of the night, have a glass of warm milk and some honey for extra sedation.
They are the only source of natural melatonin. If it’s not available other than in the season, have cherry juice or dried once for some good night’s sleep.
Chamomile tea is a popular herbal tea that is known to reduce anxiety and depression. It also contains apigenin, an antioxidant that binds certain receptors in the brain that might promote sleepiness and reduce insomnia
Grains like oatmeal provides calcium, magnesium, phosphorous, and potassium, which are all, sleep-promoting nutrients. Go easy on sweeteners as they sabotage sleep.
Contact Jagadguru Kripalu Naturopathy Hospital, a leading naturopathy hospital in India, for a lifestyle consultation.