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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.

Kiwi
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.

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

Banana
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.



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