Do you suffer from lack of sleep. In medical terms it is called insomnia which requires medical treatment. But most of the times it is not insomnia but you are unable to sleep because of high level of stress or depression which can be managed even without medicines by changing your lifestyle or even diet.
- Bananas are excellent source of minerals like potassium and magnesium . These minerals play important role in preventing muscle spasms or cramps during sleep. Thus including bananas in evening diet can help you relax your muscles and body thus aiding you to asleep early.
- Dairy products are part of our post dinner habit since ages. But modern day diet has replaced milk with many processed food like ice cream or aerated drinks etc. Dairy products like milk, yoghurt etc. contain an important amino acid; tryptophan. Tryptophan stimulates the release of serotonin and melatonin hormones which help in inducing sleep. These hormones also regulate body’s clock. So drinking milk after diner is definitely a good habit.
- In a study it was found that adults suffering from chronic insomnia may get benefited from tart cherry juice. The study group drank two cups of sherry juice daily and their severity of insomnia was reduced. Cherry juice contains melatonin which helps in reducing stress level and aids sleep.
- Magnesium helps to relax body muscles as it muscle twitching. Whole grains like bulgur, barley etc. are rich source of magnesium, so must be a part of routine diet especially for those who find difficult to sleep.
- Vitamin B6 is required by the body to make melatonin so Vitamin B6 rich food items like chickpeas can be a good idea for insomniac patients or for those who take a lot of time to fall asleep.
- Oats is a rich source of tryptophan. So include oats in your diet . An oat meal at night can leave you fall asleep peacefully every night.
- Omega-3 fatty acids rich food items are good for insomniac patients. Omega-3 fatty acids helps reducing stress, anxiety and depression which are the leading causes of insomnia in the developing world.