Foods That Help You Sleep Better - URLife Wellness Platform

1. Foods That Help You Sleep Better URLife wellness platform

2. We have all been in that situation when we have counted all the sheep in the barn but still sleep evades us. We might be tired, but our mind is entertaining a barrage of thoughts. Here, quite a few foods come to our rescue–importantly functional foods. Foods that have a potential positive impact on health beyond basic nutrition are known as functional foods. There are higher functional components in functional foods promoting sleep, including tryptophan, GABA, calcium, potassium, melatonin, pyridoxine, L-ornithine and hexadecanoic acid,” says Dr Lakshmi Kilaru, Ph.D. in food science and nutrition, Head Nutritionist, URlife. Barley grass powder, whole grains, maca, asparagus powder, lettuce, cherry, kiwis, walnut, and milk are some examples of sleep-promoting foods.

3. FOODS TO HAVE BEFORE your bed • Chamomile tea: While tea is generally associated with alertness, this warm and soothing beverage can help you relax and sleep well. For generations, chamomile tea has been used as a traditional remedy for insomnia and stress. A study on 80 Taiwanese women states that chamomile tea may be recommended to address sleep depravity. The calming effects of the chamomile tea can be attributed to apigen, an antioxidant. • Milk: While hot milk with turmeric has been our dadi’snushka for better sleep, there is a lot of data and scientific evidence to back that milk can be used to induce good sleep. Milk contains L-tryptophan and melatonin which are both required for good sleep. Furthermore, it is also said that the psychosomatic effect of warm beverages at night makes one feel sleepy. A study published in Royal Society of Chemistry says milk is extraordinarily rich in tryptophan content.

4. Kiwi: One of the most nutrient dense and low-calorie fruits, kiwi is also considered a rich source of potassium, serotonin, and antioxidants. As these minerals increase the potential of the sleep hormone, melatonin, eating kiwi before bedtime is considered both healthy as well as good for sleep. Research in the Asia Pacific Journal on Clinical Nutrition shows that kiwi can increase the sleep time by 13.4%. • Tart cherry juice: The tiny red fruit is packed with lip-smacking flavour, vitamin C and potassium. A good source of antioxidants, cherries can increase melatonin in the body, which can be useful in increasing sleep quality. A study conducted over a 2-week period on older adults found that tart cherry juice increased the sleep time by 84 minutes. • Avocados: Consuming avocados can increase your serotonin levels. This fruit has high amounts of monounsaturated fat that helps induce sleep. Avocados are also rich in magnesium making it a great sleep aid. • Sunflower Seeds: These seeds provide essential amino acids that help create melatonin. Sunflower seeds, also, are an excellent source of magnesium, which also plays a role in sleep quality.

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