Struggling to fall asleep? These 5 foods will help you get a good night’s rest
Because your beauty sleep is essential
If sleep deprivation is turning you into a grouchy zombie on more mornings than your colleagues are okay with, it’s time to make some changes to your daily diet. The right foods can help you sleep better and recharge your body. Here are 5 common foods that will help you reduce the tossing and turning before you (finally) fall asleep.
Your grandmother was right. Almonds are powerhouses of nutrition. "Almonds are a source of a sleep-regulating hormone called melatonin. They also contain tryptophan, an essential amino acid that produces serotonin, which promotes healthy sleep patterns," says Dr. Arun Pillai from Dharana at Shillim. Before climbing into bed every night, soak three to four almonds and set it aside. The next morning, grab them when you're dashing out of the door and munch on them on your way to work. Do it with as religiously as you follow your skincare routine and watch the difference it makes to your sleep cycle.
Replace your daily cuppa with chamomile tea (our version of adulting). "Chamomile tea has been used as a natural remedy to reduce anxiety and treat insomnia. It is loaded with antioxidants, so it greatly helps in getting better sleep and digestion. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer," he says.
If anxious thoughts are keeping you up, we have just the trick. At bedtime, consume a teaspoon of poppy seeds with milk or warm water, and progressively reduce it to half a teaspoon. "Poppy seeds soothe anxiety, ease pain, relax the muscles and helps you get a good night's rest. They have a calming effect as they decrease your body's cortisols or stress hormones. According to Ayurveda, when consumed as a syrup or rasayana, they have a relaxing effect on the body," shares Dr Pillai.
Beat those 4pm snack cravings by munching on a few walnuts. "They are a good source of tryptophan, a sleep enhancing amino acid that helps make serotonin and melatonin (the body clock hormone), which helps you to get better sleep," he says. Walnuts are also loaded with essential nutrients.
Besides being rich in fibre and protein, oats are a great source of melatonin, a hormone which relaxes the body and helps you get your beauty sleep. It's also super easy to cook and makes for the perfect meal on nights you're too bored (or tired) to cook. Make a warm bowl of oatmeal with milk and throw in some nuts for the crunch factor. "Consuming milk before bed is an excellent way of getting better sleep as milk also contains tryptophan, as well as a stress-reducing nutrient calcium," he says. If you are lactose intolerant, go for vegan options such as coconut milk, soy milk or almond milk.