Good Night Sleep DIET: 6 Dietary Habits That Can Help You Sleep Better

Getting a good night’s sleep is an important aspect that is often kept at bay in this busy culture. Making a few changes in dietary practices could help you get a good night’s sleep.

Tossing and turning in bed too much? There could be several reasons that could lead to a good night’s sleep. Getting a good night’s sleep is one of the things that is often overlooked. In the busy culture we live in today, the importance of sleep needs more awareness because poor sleep cycles can adversely affect health in ways we don’t yet know. And speaking of the long term, it could also affect health.

According to an NDTV report, it is difficult to conduct studies convincingly showing a specific diet that is best for sleep because both nutrition and sleep are extremely complicated and involve numerous interconnected systems in the body. Instead, it seems that getting enough food without overindulging in bad foods is more crucial.

1. Foods for melotonin: Melatonin is a hormone that is produced in response to darkness and affects sleep and circadian rhythms. Intake of foods that help in the formation of serotonin and melatonin. The amino acid tryptophan helps produce serotonin and melotonin which further regulates the sleep-wake cycle. According to NDTV, foods like pasta, bread, rice, and potatoes, when eaten in moderation, can also promote restful sleep, since your body needs carbohydrates to make tryptophan.
2. Avoid midnight snacks: Do you have a craving for snacks at midnight? Well, it’s not very healthy to make it a daily routine. Because eating at odd hours affects the digestion process and also makes you sleepy. One can drink some water and go back to sleep in an attempt to stave off the craving. The circadian rhythm seems to be best controlled by eating dinner at a time that gives your body plenty of time to digest meals before bed. This usually involves eating dinner at least two to three hours before bed.
3. A glass of milk: Tryptophan and melatonin are two components of milk that can help you sleep. Serotonin improves mood, promotes relaxation, and serves as a precursor to melatonin. Tryptophan and melatonin have a well-established role in sleep disorders.
4. Eating nuts can also help you sleep: Almonds, walnuts, pistachios, and cashews are often ranked as good foods for healthy sleep. With melatonin and other minerals in the diet, it has been shown to improve sleep quality in older people with insomnia in a clinical trial using supplements.
5. Avoid sugar before bed: According to the New York Times, researchers have found that a diet high in sugar, saturated fat, and processed carbohydrates can disrupt sleep, while eating more plant, fiber, and foods high in unsaturated fat, such as nuts, olive oil , fish and avocados, seems to have the opposite effect, helping to promote deep sleep.
6. Consume food in adequate proportions: Overeating is not advisable when it comes to sleep. It is essential to consume carbohydrate, fiber rich diet in the correct ratio which may differ from person to person.

Eating quality food before bed is important because it can affect digestion and the sleep cycle process. Also, more studies and trials are still being done to determine the exact cause and effect between nutrition and sleep.