A healthy diet not only provides us the energy to get through the day, but also affects our sleep. So, if you are one of those whom sleep evades, then rather than relying on sleeping pills, incorporate these food items in your diet and sleep healthy.
Include fish in your diet
Fish has many health benefits, but did you know that it also contains Vitamin B6, which is essential in the creation of melatonin and serotonin, which help control your sleep cycles. Eating fish such as salmon and tuna help increase their levels.
Honey contains an ideal ratio of fructose and glucose, which are required to support the liver, as it works non-stop during sleep. The glucose in the honey indicates the brain to stop producing the chemical orexin — which is known to trigger alertness.
Tart cherries all the way
They are one of the few natural sources of melatonin. Include them in your diet and sleep peacefully. A combination of melatonin and anthocyanin in tart cherries induces sleep. It also improves your sleep quality, says Parul Khurana, nutritionist.
After a busy day, there is nothing like Chamomile tea to calm you down to sleep. It is a natural sleep aid. Chamomile tea contains theanine, which relaxes the body and induces sleep, says Khurana.
Eating bananas can also help you sleep like a baby. Bananas are rich in magnesium, potassium and calcium. All of three nutrients together act as muscle relaxers, says nutritionist Shilpa Mittal. They are also known to cure restless leg syndrome and are also effective in treating insomnia.
Opt for whole grain high rich cereals before night time. It contains proteins and carbohydrates in the right amount, and proteins and carbs contain tryptophan. Tryptophan is a natural sedative and induces sleepiness. Half a bowl of cereal before bedtime is ideal, says nutritionist Divya Gandhi.
Walnuts and almonds
Munch your way to sleep by gorging on walnuts and almonds. They are rich in proteins, which contain theanine and serotonin. Light on the stomach, walnuts and Almonds helps you sleep faster, says Gandhi.