Many Indians suffer from the symptoms of insomnia. One in three people is suffering from any kind of sleep problem and it is worse for women. Getting adequate sleep is very important for our overall well-being. Sleeping/resting our body helps to restore or rejuvenate from mental and physical exertion. Sleeping relaxes our mind, body, and soul.

Tips to avoid interruption in sleep

• Limit coffee/tea consumption especially in the late evenings or at night. Caffeine is a CNS stimulant; it can wake you up the whole night.

• Restrict alcohol consumption, it can destroy our sleep cycle though initially, you may feel drowsy.

• Don’t take your dinner too late. Have it by 8-9. Taking dinner late will lead to incomplete digestion by the time you go to bed. This can cause acid reflux.

• Avoid spicy, and fatty. Greasy foods for your dinner. Your dinner should be the lightest meal of the day. 

Diet plays a crucial role in our sleep cycle. There are some food and drinks that may make you sleepy or promote better sleep. 

Rice – Rice has carbohydrates and studies have revealed that carbohydrate intake can improve sleep. As per some research, eating foods with a high glycemic index around four hours before bedtime helps in falling asleep. On the other hand, sugary beverages and sweets are known to make sleep worse. 

Nuts – almonds, pista, and walnuts are considered good for promoting sleep. Nuts contain melatonin, as well as essential minerals like magnesium and zinc. A combination of these is known to induce sleep, especially in older adults. They promote sound sleep.

Kiwi – It contains various vitamins and minerals, mainly vitamins C and E along with potassium and folate. Some studies have shown that eating kiwi can improve sleep. Eating 2 kiwis one hour before bedtime can help you fall asleep faster and improve sleep quality.

Fatty fish – Fatty fish is good food for quality sleep. It provides a good quantity of vitamin D and omega 3 fatty acids that help in the better regulation of serotonin. 

Nutmeg milk – Drinking a full milk glass with some nutmeg can induce better sleep. Milk contains tryptophan, an essential amino acid that helps to raise serotonin and melatonin levels in the body. Both of these are responsible for good sleep.

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)