Food To Ensure Sound Sleep!

Good night sleep is very essential for the body and mind to recharge and be ready to function in its full extent each day. Though the constant changes in lifestyle have removed the fixed sleep hours, it is still advisable that for a healthy lifestyle, about 7 to 8 hours of sound sleep is essential. Studies reveal that about 93% of the Indian population is sleep-deprived and is getting 6 or fewer hours of sleep. Further, studies have shown that there is a correlation between a person's food habits and sleep pattern.

While some food items are good at promoting sleep, there are others which help you reduce the fatigue that sleeplessness brings in. The following is a list of food items with the most significant benefits outlined.

• Fruits -
  • Cherries - Cherries contain melatonin which controls our biological clock. Often used to combat jetlag, melatonin improves sleep duration and quality of sleep.
  • Bananas are loaded with potassium and magnesium, which are very good for cardiovascular health and cognitive functioning. They are believed to induce peaceful sleep.
  • Mangoes help by boosting the immune system and providing a good sleep.
  • Blueberries - They are believed to reduce oxidative stress and muscle cell inflammation
     
• Milk - A glass of warm milk can help you sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that tryptophan (amino acid) and serotonin (a happy chemical in the human body) do the wonders. Not just milk, even other dairy products like cheese improve your sleep.
   
• Fish - The salmon, sardines and tuna are rich in omega-3 fatty acids, they also contain vitamin B6. All these are believed to improve cognitive state and are believed to encourage restful sleep.
   
• Nuts - Be it walnuts or pecans or cashews, all nuts contain a soothing effect. They are a good source of tryptophan, which is an amino acid responsible for sleep. This releases melatonin and serotonin which regulate the biological clock and manage sleep patterns.
   
• Herbal tea - For instance, chamomile tea and valerian tea act as a mild sedative and encourage healthy sleep. The whole act of brewing the tea with the aroma floating through the air is believed to promote a soothing effect too. Green tea is also considered to be a sleep-inducing agent.

It is always advised to maintain a lifestyle that allows you to recharge your body with the required amount of sleep. The benefits of good night sleep cannot be denied or hidden. On rare occasions, these alternatives could come in handy, both to encourage sleep and to fight the fatigue arising out of a lack of it.