Foods for better sleep….

Foods for better sleep….

foods for better sleep
foods for better sleep

Just like how essential exercise and a good diet is, sleep too is very important  for our health. But due to erratic and hectic schedules have started to interfere with sleep. It is very essential to sleep for 6-8 hours to unwind from a long day. Sleep deprivation can lead to weight gain and additional stress to the body keeping one tired all the time. Diabetes, heart disease and obesity are the diseases that can effect you.

Daily exercise can help one sleep well but the food you eat too matters. what you eat affects the quality of sleep. The key to better sleep is a relaxed system rather than a system that is awake.

A few pointers to eat to sleep well.

  • Eat dinner early. Try not eat after nine. Eat at least 2 hours before you go to bed.
  • Eat a light dinner. High fat meals and large servings of fried food can keep you awake because of the rumbling at night so also the gas production. Try to reduce the amount of fat in the cooking.
  • Reduce the amount of spices and other seasonings. Especially if you are suffering from heart burn.
  • Do not have sugar or sweets before dinner. They wake up your system.
  • Avoid “night caps” ie alcohol at night.
  • Do not have high protein or all carbohydrate (sugary/ starchy) foods. A high protein meal provides tyrosine which perks up the brain. All carbohydrate meals can hike your sugar levels and inhibit sleep.
  • Have a glass of warm milk at night as the calcium in it will help to produce melatonin into tryptophan which calms the brain.
  • Avoid all caffeine containing foods like coffee, tea, colas and chocolates.

Great snooze food include :

  • Dairy foods like paneer/ cottage cheese, cheese, milk and curd. Combine with bread and rice.
  • Whole grains
  • Vegetables
  • Pulses etc

Following these tips can rejuvenate you, hence eat right and sleep tight.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

5 Replies to “Foods for better sleep….”

  1. Hi,
    Is it okay to have bran rotis (wheat bran or oat bran) everyday? I heard that it affects absorption of the other vital nutrients.

  2. provocative study from Harvard Medical School shows that men who eat diary products regularly have a 30 percent greater chance of suffering prostate cancer than those who eat less than half a serving per day.

    How can this be? Isn’t milk a health food? Many of you will be shocked by these findings, but this study is the largest done yet, it is done by arguably the most respected epidemiology teams in the world and there is a physiologic explanation for the results. Milk is loaded with calcium and taking large amounts of calcium lowers blood levels of the body’s form of vitamin D called 1,24 dihydroxyvitamin D that prevents cancers (2). Of course, milk is usually fortified with vitamin D, but there is so much more calcium than vitamin D in milk that the extra calcium drains vitamin D from the body

  3. SLEEP.

    As one grows older, his or her body will need less sleep and the duration gets reduced gradually. New born babies ,most of them sleep up to 18 hours a day maximum. By the time they are 10 years old , their sleep usually drops to 9 or 10 hours. It is said that there is no normal quantum of sleep for an adult. The average is from 7 to 8 hours, but there are people who carry on well with as few as 5 hours. In these two categories, whom shall we call as “efficient sleepers”. Please think over .

    One should go to bed immediately when one feels sleepy. This is the advice of a Director from the Insomnia clinic attached to the Henry Ford Hospital’s Sleep Disorders and Research centre at Detroit, Michigen. He has to add further on his findings as follows:-.

    If one can’t fall asleep in 15 minutes or so, get up and do something of one’s liking. Read a mgazine article, not a book that may make you think of what you have read. Knit, watch television, or check your bank pass book and entries. Do not play computer games. That may excite you or simply do some house work or laundry at that odd time. Nothing is going to affect you. Ultimately, when you feel drowsy, go to bed. If you still do not get sleep. repeat the procedure. You will succeed.

    Remember one thing always. Wake up at the same time in the morning.


  4. If you choose the right sleep pillows , you will sleep well all night and you won’t get neck pain after you get up.

    I heard about eating honey before go to bed, help you sleep well so I tried to eat honey because sometime I hard to sleep and I found a spoon of honey make me sleepy but I’m not sure the reason why honey make me sleepy

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