Blog106: Foods for Better Sleep

Sleep is vital and getting adequate rest may help us from illness as well as maintain our fitness. Good night's sleep is essential for proper functioning of brain and body. Muscle building or fat loss- proper rest is must. Due to fast and stressful life, most people nowadays remain sleep deprived.  

Sleep deprivation leads to:

• Tiredness or fatigue
• Poor concentration
• Low productivity
• Long-term chronic diseases
• Obesity

One should take 7-8 hours of proper sleep each night, though many people struggle to get enough.
There are many strategies you can use to promote good sleep, including making changes into your diet, as some foods and lifestyle changes can improve your sleep.
Here are the 5 best foods that enhances your quality of sleep:
1. Milk: contains Tryptophan (Amino Acid) that excites  Serotonin Chemical. Serotonin Chemical is a Brain Chemical.It improves mood, reduces stress, fights depression and induce better sleep. Have a glass of warm milk or turmeric milk for better sleep. It also improves digestion as well.

2. Banana: contains Magnesium and Potassium. It helps in muscle and nerve relaxation. It also contains Vitamin B6 which convert Tryptophan into Serotonin, increasing relaxation even more. You can easily add Banana into your diet in the form of smoothies, pancakes, or you can simply eat it raw.

3. Oats: Not just a breakfast food, a bowl of oats or oatmeal cookie is a perfect evening snack. Oats are the natural source of Melatonin Hormone. Melatonin is a hormone primarily released by the Pineal Gland that regulates the sleep-wake cycle. When eaten regularly, they can regulate your sleep cycle.

 4. Nuts: Walnuts and almonds have good amount of Protein, Magnesium, Copper and Phosphorus. These nutrients regulates sleep cycle and reduces stress hormones. Walnuts contains Omega-3 Fatty Acid which increases DHA and DHA increases Serotonin that helps in better sleep. Some studies claim that eating walnuts improves sleep quality, as they are one of the best sources of melatonin.

5. Chamomile Tea: Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family. Chamomile tea is a popular herbal tea that also offers a variety of health benefits. It contains Apigenin Antioxidants and boosts immunity, reduces stress and promote skin health. It has Apigenin that binds to specific receptors in your brain that may decrease anxiety and initiate sleep. Have a cup of Chamomile Tea before sleep to improve sleep quality.

Other Tips For Better Sleep
1. Cut out the food and drinks that contain caffeine, such as tea, coffee, soft drinks, and chocolate, by mid-afternoon.
2. Make dinner your lightest meal and have your dinner 2-3 hours before sleeping. Do not take heavy or spicy food
in your dinner because it cause acidity, heart burn or other digestive issues that harm your sleep.
3. Keep a consistent sleep schedule. Get up at the same time everyday. Do not take afternoon nap because it will also
disturbs night's sleep.
4. Put your gadgets away an hour before bedtime to fall asleep more quickly and sleep more soundly.
5. Involve your mind into relaxing activity, like; reading or listening soft music. Do not think about your problems at that time, establish a relaxing environment. 

Sleep is amazingly beautiful thing. If you feel you are not getting enough sleep or quality sleep, incorporate these foods and simple adjustments can help contribute to a more restful night.

Thank You!!