If You Do Not Get Enough Sleep At Night Then You Need To Change Your Diet. Drink Warm Milk Before Going To Bed For A Good Night’s Sleep.
Diet affects sleep hormone
Insufficient sleep affects hormone, immune system, brain and energy levels
Get Enough Sleep At Night Then You Need To Change Your Diet
If you are feeling drowsy and you are getting less sleep these days then you need to review your diet. Because sleep and our diet are interrelated. According to research published in The Medical Journal of India, about 33% of adults in India suffer from insomnia. This figure has increased in the Corona period. Not getting enough sleep affects hormone, immune system, brain and energy levels.
The connection between diet and sleep
No research has been done on the direct connection between nutrition and sleep, but doctors say diet sleep affects the hormone melatonin. Apart from this, sleep is affected due to not doing physical activity and excessive use of electronics gadgets.
These things interfere with your sleep
Coffee should never be taken before bed. The caffeine in it keeps the brain cells active so that sleep does not come. Coffee affects the body’s circadian clock. It makes you feel sleepy in the morning.
Even if you fall asleep after drinking alcohol for a while, it does not give you enough sleep. The next day after drinking alcohol you feel drowsy.
3. Fried and spicy food
According to Charlene Gamaldo, a neurology professor at Johns Hopkins, fried and spicy foods cause many problems in the body. This increases the amount of acid in the body. At the same time, due to stomach related illness, sleep does not come.
This thing will bring good sleep
1. Protein diet
Turkey, chicken and eggs are good sources of protein. It promotes good sleep.
Micronutrients such as selenium, magnesium, zinc, omega-3 fatty acids and vitamin-D are essential for good sleep. Walnuts and almonds have good amounts of it.
Kiwis affect the hormone serotonin, which is responsible for good mood. People who consume kiwi go to bed 42% earlier than others. Not only this, the sleep quality of these people is also 5% better.
4. Fatty fish
Fatty fish are rich in nutrients, including salmon, trout, mackerel and beeswax. It contains Vitamin-D and Omega-3 fatty acids.
5. Herbal tea
Green tea and chamomile tea do not contain caffeine, which improves sleep quality. According to a 2011 study, people who drink chamomile tea fall asleep 15 minutes earlier. Theanine amino acids in green tea are also beneficial for the body.
6. Hot milk
Drinking 1 glass of warm milk before going to bed helps you sleep better. Milk contains a chemical called casein trypsin hydrolyzate, according to research by ACS Publications. It makes you fall asleep faster.