Best Foods for Good Sleep

The food that we consume on a daily basis affects our lives in many ways. Undoubtedly, diet has a major impact on the duration and quality of our sleep and healthy living. This is because it influences the functioning of the brain and other organs, hormone production in the body and the complete immune system which impacts the sleeping patterns.

Importance of Diet on Sleep

The sleeping patterns in the human body are controlled by the melatonin hormone which is produced in the brain. The amount of melatonin production and its efficient utilization is determined by our dietary habits. This is so because melatonin levels vary with the intake of a special type of protein. This protein called tryptophan is an essential amino acid which can only be supplemented by our foods and cannot be produced independently by the body.

It is known that most cultures around the world have their own traditions and beliefs regarding diets that promote good sleep. There are plenty of foods that contain natural ingredients that induce sleep and ensure good quality of rest to the body. So let us explore the foods that ensure a sound sleep and prevent sleep disorders (described in the last section).

Foods for Good Sleep

• Dairy Foods - Diary foods like milk and cheese are not only a reliable source of tryptophan but are also endowed with magnesium and vitamin B that promotes its availability and efficient activity. Additionally, the calcium present in these foods ensures regulation of muscular movements.
• Nuts - Nuts also contain the essential nutrients that aid in the production of melatonin and its subsequent release. Walnuts ensure quicker sleep and help in maintaining reliable sleep-wake cycles by sourcing tryptophan. This, in turn, helps in making the melatonin and serotonin hormones for the execution of the body clock. Almonds ensure good quality sleep as they are enriched with magnesium. Pistachios help in good sleep by increasing vitamin B6 levels.
• Greens - Greens like lettuce and mint have sedative properties and can be useful in preponing the bedtimes.
• Fish –Some varieties of fish like salmon, tuna and halibut are sourced with vitamin B6 which is essential for secretion of sleep hormones.
• Juices – Some juices like cherry juice and grape juice can make people sleep quickly as it boosts melatonin levels and prevents sleeplessness.
• Cereals - A bowl of cornflakes with milk can be beneficial as it contains both, carbohydrates and calcium, the essential ingredients for getting good sleep.
• High GI Foods - Certain foods with high Glycemic Index (GI) like rice, corn chips and pretzels increase blood sugar and insulin levels thereby reducing the time taken for falling asleep.

Sleeping Disorders

Thanks to today’s stressful lifestyle, sleep problems are rising exponentially and creating major health hazards in the global population. Two common sleep issues faced include-

• Snoring –This is essentially the generation of sounds during sleep due to vibration of respiratory organs. It occurs due to obstructed air passages, particularly, in the throat. In mild cases, the sound is soft but it is more often loud and unpleasant. The cure for snoring may include some simple remedies like changing sleeping position, losing excess weight and avoiding alcohol. Severe cases can be suggestive of an underlying medical condition for which snoring treatment is needed.
• Sleep Apnea - This happens to be a potentially dangerous disorder wherein a person’s normal breathing cycle during sleep is disrupted repeatedly. The usual symptoms of sleep apnea include very loud snoring, gasping for breath, insomnia (difficulties in having a continuous sleep) and headaches in the morning. As the effects of sleep apnea can be more serious, it is recommended to take appropriate sleep apnea treatment.

It is advisable to consult the doctor for such sleeping disorders.