Good food for good sleep

The writer is founder and chief nutritionist at Sano Holistic Nutrition Clinic

Published: 12th April 2018 04:00 AM  |   Last Updated: 11th April 2018 10:11 PM   |  A+A-

CHENNAI : Walnuts
They are rich sources of omega-3 fatty acids and linoleic acid. These compounds reduce inflammation and help improving the quality of sleep. Walnut also contains the hormone melatonin, which is responsible for inducing sleep. The ALA and omega-3 present in them also gets converted to DHA which increases the production of serotonin, a sleep enhancing brain chemical.

Sleep is important to everyone. When sleep is disturbed, it leads to anxiety, stress, and mood swings. This in turn affects our work. Our body needs 7-8 hours of sleep to start afresh the next day. Here are some super foods to help you get a good night’s sleep.

Chamomile tea
Apigenin, an antioxidant present in chamomile tea binds with brain receptors and promotes good quality of sleep. They also contain other antioxidants that help in reducing inflammation which reduces the possibility of chronic diseases.

Kiwis are a good source of vitamin C, folate and potassium. Other than these nutrients, they also contain good amount of serotonin that will help regulate your sleep cycle. 

Fatty fish
They are good sources of vitamin-D and omega-3 which            promotes the production of serotonin that provides good sleep.

The magnesium in almonds reduces inflammation. This reduces stress hormone, cortisol, which can interrupt sleep.

Bananas have a high amount of magnesium that help in reducing the activity of cortisol. Like milk, it also contains of tryptophan.

These foods can be combined or eaten separately to get a good night’s sleep. Eating habits are also a form of training to habitualise your body to give you results. So, maintain consistency to sleep better and recover optimally.

Milk: The tryptophan in milk helps to regulate sleep as it gets converted to melatonin and serotonin that enhances the quality of sleep.


Disclaimer : We respect your thoughts and views! But we need to be judicious while moderating your comments. All the comments will be moderated by the editorial. Abstain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks. Try to avoid outside hyperlinks inside the comment. Help us delete comments that do not follow these guidelines.

The views expressed in comments published on are those of the comment writers alone. They do not represent the views or opinions of or its staff, nor do they represent the views or opinions of The New Indian Express Group, or any entity of, or affiliated with, The New Indian Express Group. reserves the right to take any or all comments down at any time.

flipboard facebook twitter whatsapp