Goodnight sleep is very essential for the body and mind to recharge and be ready to function in its full extent each day. Though the constant changes in lifestyle have removed the fixed sleep hours, it is still advisable that for a healthy lifestyle, about 7 to 8 hours of sound sleep is essential. Studies reveal that around 93% of the Indian population is sleep-deprived and is getting 6 or fewer hours of sleep. Further, studies have shown that there is a correlation between a person’s food habits and sleep pattern.

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While some food for good sleep is good at promoting sleep, there are others which help you reduce the fatigue that sleeplessness brings in. The following is a list of food items with the most significant benefits.

Best Food For Good Sleep:

Here is a list of some food for good sleep:

Fruits –

There are some fruits for food for good sleep, you can add these fruits for better sleep.

Cherries – Cherries have some substance like melatonin which controls our biological clock. Usually, it is used to combat jetlag, melatonin improves sleep duration and quality of sleep.

Banana is the fruit which is loaded with magnesium and potassium, which are very good for your cognitive functioning and heart health. They are believed to induce peaceful sleep.

Mangoes can help to boost the immune system and providing a good sleep.

Blueberries help to reduce oxidative stress and muscle cell inflammation

Milk –

A glass of warm milk can also help you sleep better. You can add a pinch of cinnamon in it and see yourself sleep even better. Scientists believe that amino acid and serotonin do the wonders. Not just milk, even other dairy products are considered as food for good night sleep.

Fish –

Fishes like salmon, sardines, and tuna are rich in omega-3 fatty acids, it contains vitamin B6 too. All these are believed to improve cognitive state and are believed to encourage restful sleep.

Nuts –

When it comes to nuts, weather it walnuts or pecans or cashews, all nuts contain a soothing effect. They are a good source of tryptophan (amino acid) responsible for sleep. This releases serotonin and melatonin which regulate the biological clock and manage the sleep patterns.

Herbal tea –

Valerian tea and chamomile tea are act as a mild sedative and encourage healthy sleep. Green tea is also considered as a good sleep-inducing agent.

It is always advised to maintain a lifestyle that allows you to recharge your body with the required amount of sleep. The benefits of good night sleep cannot be denied or hidden. On rare occasions, these alternatives could come in handy, both to encourage sleep and to fight the fatigue arising out of a lack of it.

In the case of any query and you can consult with the consultant dor a better result.

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The Worst Foods for Sleep

Just like some foods and drinks that help you to take a good night sleep, similarly, there are some foods too that can rob your sleep. Some of them are considered as healthy for you to eat, but just not recommended to have before bed because they can interfere with sleep. Some of them are:

Caffeine Drinks.

Caffeinated drink like coffee or even other energy drinks like Red Bull can really help you to feel fresh when you’re feeling tired. Well, it’s not recommended to drink coffee or other Caffeinated drink near bedtime, as it can interfere with sleep by keeping your mind overactive.

Spicy Foods.

Spicy foods are delicious to eat but, eating spicy foods too close to bedtime can be a very bad idea. These foods are kind of notorious and causing heartburn, indigestion, and acid reflux. Heartburn can be made worse when you lay down as it allows the acids to creep up into the esophagus and burn the sensitive lining.

Alcohol.

Contrary to popular belief alcohol does not help promote sleep. While it can make you drowsy and more likely to fall asleep faster, it often disrupts sleep and can deter you from entering the deeper, much-needed phases of the sleep cycles.

A better night sleep avoids food that contains:

• Foods which contain a high amount of fat substance have been linked to poor, fragmented sleep.

• Foods high in protein

• Heavy meals before bedtime.

• Foods containing water such as watermelon and celery

You can have and avoid this food for good sleep, before making any changes in your diet you should consult a consultation for better result.

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