10 Most Effective Foods That Help You Sleep Better!

Importance of Sleeping Well

Sleeping well at night is incredibly important, isn’t it? A good night’s sleep not only rejuvenates us but preps us up to kick-start the next day with full zeal and energy.

But very often, doesn’t it happen that we may be exhausted but still can’t get into a deep slumber?   This leaves us tired, irritable, and exhaustible.

Side-effects of Insomnia

Insomnia also results in chronic illnesses, affects the brain, the digestive system and the overall immunity of the person.

There are many ways through which you can regulate your sleep. Here are some that you can practice right away:

• First and foremost, follow a sleep schedule. Make it a point to sleep and wake up at the same time each day, including weekends.
• Get into the habit of doing some little reading every night or listen to soothing music before you fall asleep.
• A glass of milk before bedtime also helps one relax
• The night light should be soft, dim, and soothing

Simultaneously, you can also make modifications in your diet to include some superfoods that have sleep-promoting properties.

10 Foods for Insomnia That Help You Sleep Through the Night:

1. Chamomile Tea

Many believe that a piping hot cup of tea will make you full alert like an owl. But if you replace your regular teacup with a cupful of chamomile tea, the benefits are immense. Research also proves that regular drinking of chamomile tea helps to boost the immune system, reduces anxiety and depression which are some of the primary reasons for sleep disorders. Chamomile tea also contains the antioxidant Apigenin. This antioxidant binds the receptors in the brain that augment sleepiness and prevents insomnia. Moreover, this herbal tea also helps in calming down the nerves when consumed before bedtime.

2. Watermelons

These bright and highly enriching melons are indeed a blessing in disguise. A cup of diced watermelon pieces just before bedtime helps you to stay hydrated throughout the night and helps to keep post-dinner hunger pangs at bay, thanks to its higher fibre content and volume. Therefore, since you are adequately hydrated before sleeping, the body doesn’t urge you in the middle of the night to fulfil its thirst requirements, and you land up sleeping peacefully. However, make it a point to consume these melons in moderation because they may wake you up in the middle of the night to make a quick trip to the washroom thanks to their high-water content.

3. Pistachios

Loaded with essential nutrients such as vitamin B6, proteins, magnesium, pistachios can help induce sleep. But again, consume them in moderation because anything that is high in calories can make you stay awake rather than inducing sleep.

4. Walnut

This brainy nut and its benefits are well-known to most of us. But did you know that walnuts also help in regulating the sleep hormone Melatonin thereby improving your overall sleep quality? Walnuts also aid in the providing of ALA, an omega-3 fatty acid that gets converted into DHA by the body. This DHA increases the production of Serotonin, a sleep-enhancing brain chemical.

5. White Rice

Many amongst us have experienced this! Consume a plateful of white rice for lunch, and you are bound to feel sleepy and lazy. White rice is high in carbohydrates and low in fibre. It also has a high glycemic index – which is a measure of how quickly a food item increases your blood sugar.   Studies show that when food items with a high glycemic index are consumed a few hours before bedtime, they may help in improving sleep quality.

From my knowledge, melatonin, tryptophan, potassium, and serotonin are four distinct sleep-regulating substances present abundantly in cherries. Researchers have found that cherry antioxidants known as polyphenols may also positively affect sleep. As they are a high source of fibre, vitamins C and E, cherries may also be a healthy snack before bed.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

6. Bananas

Bananas are a rich source of magnesium, and they also contain tryptophan. Both these help in inducing a good night’s sleep! Along with magnesium, bananas are also rich in potassium which serves as a muscle and nerve relaxant.

7. Prunes

Like walnuts, prunes also aid in promoting the levels of the sleep hormone Melatonin. Along with helping you sleep, prunes also up your calcium, magnesium, and vitamin B6 levels.

8. Dark Chocolate

Dark chocolate can be consumed at any time of the day, literally! Holding the ability to raise the Serotonin levels, this sinful delicacy also helps to relax both the mind and the body!

9. Kiwis

Science suggests that the very nutritious Kiwi is one of the best foods to consume before hitting the sack! The fruit not only helps you to fall asleep quickly but also ensure that you sleep well through the night without waking up.

10. Almonds

The health benefits of almonds are known to one and all! Packed with highly healthy nutrients, almonds are also rich in magnesium. Magnesium is known to do wonders for people who have insomnia. Additionally, it also helps to keep a check on the stress hormone Cortisol which is known to disrupt sleep. So, next time you hit into that midnight slump, a handful of almonds would be a healthy choice to make.

Researchers have found that lettuce and lettuce seed oil might be used to aid insomnia and encourage sound sleep. From my knowledge, lettuce has a little hypnotic-sedative effect. I recommend consuming lettuce with a consultation from your doctor.

Dr. Rajeev Singh, BAMS

11. Turkey

Turkey is delicious, nutritious and is high in protein. Roasted turkey provides almost 8 grams of protein per ounce (28 grams). Turkey has a few properties that explain why some people become tired after eating it or think turkey encourages sleepiness. This is because turkey contains the amino acid tryptophan, which increases the production of melatonin. There is also evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.

12. Fatty Fish

Fatty fish, such as salmon, mackerel, trout and tuna are incredibly healthy. What makes them unique is the exceptional amount of vitamin D present in these fishes. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.

You Can Try These Sleep Superfoods Too:

A bunch of other sleep superfoods that should find a place on your food platter includes:

1. Oatmeal
2. Green leafy veggies
3. Pineapples
4. Pumpkin seeds
5. Milk
6. Cottage cheese
7. Cantaloupe
8. Cherries, to name a few

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