Insom-Nom-Nom-Nia

Restless and sleepless nights now seem to be more common than ever. We’ve all seen those gummy bears, melatonin pens, and oh so many sleep ‘solution’ ads on Instagram and definitely considered spending our money on them at some point, but how about we give food therapy a go first?

Why it is important to sleep well

It’s not just the weekend hangovers that could make productivity plummet, insufficient sleep can have the same effect. Everybody tries to stay up late and sleep less in hopes of having more time to get work done but I hate to break it to you, that doesn’t really help. Not only does it affect the quality of your work but also hinders your productivity capacity of the next day. It’s all about the right balance between ‘awake’ and ‘asleep’. Bad-quality sleep can make us irritable and feel like we woke up as tired as we fell asleep. To feel refreshed and zealous when we wake up, it is crucial to have a good night’s sleep.

How food and sleep are connected

Research has shown that what we consume throughout the day has a direct effect on the way we sleep. Consuming a balanced diet rich in nutrients provides the brain the nutrition it needs to stay healthy and function optimally. This means that it will easily release the required neurotransmitters that are responsible for sufficient sleep.

It’s not just what we eat but also when we eat that has an effect on our sleep. Our bodies have a clock, of sorts, that the bodily functions follow. If we eat just before we go to sleep, this makes the digestive system and our metabolism work when they should be winding down for the day. It’s like when your boss tells you about a huge presentation that he wants to prepare just when you’re about to clock out. A major change in our eating pattern, throws off the balance of bodily functions and the circadian rhythm (this regulates our sleep cycle). This is why what we eat is one of the major factors that determines how we sleep and vice versa. Poor sleeping patterns can result in poor eating habits like overeating and excessive sugar cravings.

A list of foods that help with sleep

1. Almonds

Melatonin is a hormone that regulates the sleep cycle and almonds are melatonin wonderland! Almonds also contain magnesium and calcium which have been found to relax muscles. Next time, try having a handful an hour or so before bedtime to get a well-rested sleep.

2. Kiwi

This fruit is rich in melatonin, folate, magnesium, calcium, and many antioxidants. All of these promote sleep! (unlike parents after 9:00 am even on a Sunday :/ )

3. Chamomile tea

An age-old remedy for insomnia, chamomile tea contains a certain flavonoid that works wonders on the body to prepare you for bed. It also helps calm anxiety.

4. Fatty Fish

So, we know that serotonin helps regulate sleep, and it is vitamin D and omega-3 fatty acids that help regulate serotonin. Hence, by the wonderful transitive property, vitamin D and omega-3 fatty acids, both available in fatty fish, help regulate sleep! They also contain other sleep-promoting nutrients such as calcium, magnesium, zinc, and vitamin B-12.

5. Chicken, eggs, dairy products

All of these contain an amino acid called Tryptophan which has been found to increase the duration of sleep. It’s time we all became Sleeping Beauties and get that much-needed rest.

6. Tart cherries

Like almonds, these, too, contain high amounts of melatonin. Hence, they are perfect to make them eyelids heavy!

Some general tips:

- At the risk of sounding like a broken tape-recorder, make sure you consume a balanced diet. Include fruits, vegetables, whole grains, lean proteins, and dairy.

- Hydration is key (surprise surprise!). Stay hydrated throughout the day to maintain balanced energy levels and prevent drying up of the nasal passage and mouth which can, in turn, disrupt sleep.

- Limit processed and sugary foods. They cause sugar spikes and crashes. Sugar crashes cause a dip in energy which might prompt you to consume some caffeine just to pick up the energy levels, and we all know the effect caffeine has on sleep, right?

- Try to stop consuming food at least an hour before bedtime to allow your metabolism and digestive system to wind down. If you feel hungry, (because a hungry stomach can definitely keep you awake as well) have a light snack like a banana.

Well, sleepy (or not so sleepy, but ready to be sleepy) head! Hope this article helped you. Goodnight!

References: Sleepscore, NBC News, Medical News Today

Written by Swaraa Aras

Designed by Shria Bellalcheroo