Food and Sleep

Tired and exhausted but having trouble falling asleep? Eating the right foods at the right time can help you sleep better. Did you know that certain foods can improve the quality of your sleep? 

Sleep Mechanism

Some foods contain an amino acid called tryptophan which makes you feel drowsy. Protein in our food is the building blocks that form tryptophan but carbohydrates make them easily available to the brain. This is the reason most bedtime snacks are a combination of both carbohydrate and protein.

Melatonin is a hormone that occurs naturally in the body and helps regulate sleep. Tryptophan helps in the formation of melatonin and is secreted at night to help induce sleep!

Avoid caffeine

Caffeine is predominantly found in coffee. It can be found in tea and carbonated beverages in small amounts. Caffeine blocks the action of melatonin that makes you feel sleepy and keeps you awake! Try and avoid caffeine around bed time for better sleep.

Foods for sleep

Try and have these foods which are good sources of tryptophan to help you doze off!
Milk, eggs, chicken, fish, nuts, oats, legumes, bananas

  • Exercise regularly on a daily basis
  • Try and sleep around the same time every day say around 10.30-11.00 pm
  • Avoid afternoon naps if you have trouble sleeping at night
  • Avoid caffeinated drinks in the evenings and at night
  • Avoid exercise and gym sessions 2-3 hours before bedtime
  • Make sure your mattress and pillows are comfortable
  • Have tryptophan rich foods before bedtime like milk and bananas
  • Avoid bright lights in the evenings
  • Avoid drinking and smoking 4-5 hours before bedtime
  • Try and do activities that calm you like reading or listening to music
  • Avoid using electronic gadgets around bedtime as they keep your brain active

Sleep is important for your health and well-being. Getting enough sleep can protect your physical and mental health. Try and follow a healthy lifestyle by eating healthy and exercising regularly.


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