Those who suffer from insomnia know how painful it is. The whole day is ruined without a proper night’s sleep.
Taking sleeping pills to go to sleep is, at best, a short term solution. Regular intake can cause damaging health issues.
Is there any easier solution, like taking the regular foods?
Well, it has to be mentioned that there is no superpower food that will provide a guaranteed sound sleep. However, some foods can help you sleep better because of their nutrient profile.
Tea to sleep!
Herbal tea have tonnes of snooze-promoting properties. Chamomile tea is excellent for calming nerves before bedtime with a hydrating and stomach-soothing advantage.
Breakfast items in dinner
Eggs are popular for breakfast in general. But tryptophan in it can help you sleep better. Though unconventional, you can try this breakfast item at dinner for a sound sleep.
Whole grains such as Oatmeal may be popular at breakfast just like eggs. But it stimulates insulin production, which leads to increased tryptophan activity in the brain. They also contain magnesium, which is known to aid sleep.
You're more likely to stay awake in the middle of the night if your magnesium levels are too low.
Common items - rice and fish
There is a term ‘Bhaat-ghum’ among Bengalis which indicates the drowsiness that comes immediately after having rice. White rice has a high glycaemic index that will give you a natural increase in blood sugar and insulin levels. It helps tryptophan work in your brain faster.
Fish fat contains vitamin B6, which produces melatonin, which is usually triggered by darkness. By having fatty fish for dinner, you can give that melatonin a kick start before turning off the lights.
Yoghourt contains calcium that processes tryptophan and melatonin (the hormones that help you sleep). But if you don’t like yoghourt, any other dairy product can definitely help you with calcium.
Try some fruits
Bananas are rich in potassium which can gift you sound sleep throughout the night. Besides tryptophan and magnesium in bananas can work as natural sedatives.
Pistachios are such a sleep-inducing punch, providing protein, vitamin B6, and magnesium, all of which help you sleep better.
Besides, almonds, walnuts, flax seeds, pumpkin seeds, and sunflower seeds boost serotonin levels.
Since dehydration can impact your ability to fall and stay asleep, choosing watery fruits like watermelon, grapes, java apple, melon, etc. can make up for any deficits.