A good night’s sleep is very essential for the body and mind to recharge and be ready to function to its full extent each day. Though the constant change in lifestyles has 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 60% of the UK population is sleep deprived, getting 6 or less hours of sleep. Further, studies have shown that there is a good correlation between a person’s food habits and sleep pattern.

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

1. 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

2. Milk: A glass of warm milk includes sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that tryptophan and serotonin do the magic. Not just milk, even other dairy products like cheese improve your sleep.

3. Fish: The salmon, sardines, and tuna are rich in omega-3 fatty acids and also contain vitamin B6. Both these are believed to improve cognitive state and are believed to induce restful sleep.

4. 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.

5. 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 wafting 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 a good night’s sleep cannot be denied or hidden. On rare occasions, these alternatives could come in handy, both to induce sleep and to fight the fatigue arising out of a lack of it.

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Dietitian Vinita Jaiswal
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