A modern lifestyle, late working hours and unhealthy eating habits have become a part and parcel of our lives, and over a period of time, all these factors disturb our sleep cycle. The human body starts to function in a healthy way after having a good night’s sleep for regular six to eight hours. An individual feels not only energetic, but has a healthy start to the day. There are numerous benefits to having a pleasant sleep —

1. It boosts your memory and performance
2. Reduces stress
3. Helps to maintain your weight

However, in recent times, it has been observed that due to rapid urbanisation and irregular food habits, insomnia is increasing day by day leading to a damaging and an unsettling lifestyle.

Can’t get proper sleep and need a sure shot solutuon to combat insomnia? Read on!

The following lists of foods, one must incorporate for hearty sound sleep.

Walnuts

The brain looking nut, walnut works as an excellent remedy for sleep. It is a very good source of amino acid tryptophan, which allows you to ease off and have a restful sleep. You must include a healthy walnut-rich snack before bedtime.

Chamomile tea

This magical herb helps to give you a pleasant sleep. Chamomile is derived from the chamomile flower also known as babune ka phal. It has a lot of therapeutic uses but is best known to create a very sedating and a calming effect, and promotes good sleep. It is believed that having a hot cup of chamomile tea can give you an immediate relief from a migraine and severe headaches.

Banana

One of the most economical fruit, banana is a rich source of magnesium and vitamin B6 that helps you naturally relax the overstretched muscles. You can also have a banana + milk smoothie, as adding this powder packed smoothie can help inducing good sleep and decreases the chances of disturbances.

Milk

Drinking a small glass of warm milk is a good and natural practice for better sleep. One must include protein rich foods like milk, which is rich in tryptophan, an amino acid which helps to induce sleep. In case you don’t like plain milk, add half a spoon of turmeric.

Miso soup

This staple dish of Japan when consumed at night can help you have a good sleep. This soup is prepared with tofu, onions, seaweed, carrots, and water. It works on your overall digestive system and promotes a good night’s sleep.

Cherries

Studies have shown that drinking two glasses of cherry juice, one glass in the morning and later in the day makes you sleep in a more relaxed way. Cherries are a good source of melatonin, a hormone that regulates the sleep-wakeup cycle. So, start adding this fresh tangy juice to your diet.

Almonds

Incorporate a handful of nuts like almonds in your diet for a good night’s sleep. These are good hearty nuts which are a good source of magnesium and calcium which naturally work on relaxing your muscles and help you doze off immediately.

Therefore, it’s an essential exercise to decrease a few foods from your diet which can disturb your sleep cycle and lead to a troubled sleep-Some of these foods are… Caffeine, Alcohol, High fatty foods Simple sugar like chocolates, soft drinks, Spicy foods

Over to you

We don’t realise it, but what we eat is what we become. A healthy and balanced diet not only keeps our weight in check, but helps in uplifting our mood, and also fights and prevents disorders like insomnia. If you have been facing a lot of trouble in getting a good night’s rest, then follow these tips, and call it a night in a sound and peaceful way.

The writer is the founder and chief dietician, Nmami Life