logo
  • AYURVEDA

    Medicine
  • DOCTOR

    e-Consult
  • Health Feed
  • AYURVEDA

    Clinics
  • NIROG FOR

    Doctors

CART

Your Cart

×

Empty-cart
Your Cart is Empty

Checkout

LOG IN | SIGN UP

  • All Medicine
  • Brand
    • VASU
    • SKM Siddha & Ayurveda
    • Gufic
    • Solumilks
    • Depson Herbals
    • Shree Vishwavati
    • NirogEssentials
    • Kerala Ayurveda
    • AIMIL
    • Innoveda
    • SN Herbals
    • Vyas
    • Dhootpapeshwar
    • Multani
    • Baidhyanath
    • Charak
    • Himalaya
    • Vaidyaratnam
    • Kottakkal
    • Seva Sadan
    • Sandu Pharmaceuticals
    • Arya Vaidya Pharmacy
    • Kairali
    • Alarsin
    • Organic India
    • Zandu
    • Unjha
    • Nirogam
    • Nidco
    • Dr Bhargav's Amazing Herbals
    • Arjun Healthcare
    • Eternitive Herbals
    • Nagarjuna
    • Maharshi Ayurveda
    • Dr JRK Siddha
    • SG Phyto Pharma
    • Dabur
    • Bhardwaj Pharmaceutical Works
  • Classical Medicine
    • Bhasma
    • Choorna / Churna
    • Guggulu
    • Kupipakwa Rasayan
    • Loha / Mandoor
    • Parpati
    • Pishti
    • Rasakalpa
    • Suvarna Kalp - Gold (Premium)
    • Suvarna Kalp - Gold (Standard)
    • Avleh / Pak / Khand
    • Satva
    • Suvarna Kalp (Gold)
    • Avaleha / Khand / Pak
    • Ghrita
    • Oil / Tail
    • Kshara
    • Arishta / Arishtam
    • Asava / Asavam
    • Avleh / Khand / Pak
    • Bhasma / Pishti
    • Ark
    • Avaleha / Khand
    • Asava / Arishta
    • Gulika / Tablet / Vati
    • Proprietory
    • Kashayam / Kwatha
    • Kashayam Tablet
    • Gel Capsules
    • Lehyam / Rasayana
    • Taila
    • Capsule
    • Choorna / Churna Tablet
    • Ghrita Ointment
    • Kashayam Choornam
    • Khand / Pak
    • Granules
    • Aristha
    • Kadha/Kwatha
  • Patented Medicine
    • Ointment
    • Syrup
    • Capsule
    • Cream / Ointment
    • Gel
    • Nasal Drop
    • Oil
    • Tooth paste
    • Tooth powder
    • Churna / Powder
    • Cream
    • Lozenges
    • Toffees
    • Cleanser
    • Cosmetic
    • Face Pack
    • Shampoo
    • Soap
    • Balm
    • Eye Drop
    • Honey
    • Spray
    • Heena
    • Granules
    • Lehyam / Rasayana
    • Juice
    • Jaggery
    • Saffron
    • Tablet
    • Gulkand
    • Drops
    • Herbal Tea
    • Kanji
    • Lapam
    • Lotion
    • Gold
    • Potali
    • Hand Sanitizer
    • Mask
    • Capsules
    • Thermometer
    • Special Product
  • Featured Products
    • Diabe 250
    • Glycogeme
    • Hyna Cream
Menu
  • Brand
    • VASU
    • SKM Siddha & Ayurveda
    • Gufic
    • Solumilks
    • Depson Herbals
    • Shree Vishwavati
    • NirogEssentials
    • Kerala Ayurveda
    • AIMIL
    • Innoveda
    • SN Herbals
    • Vyas
    • Dhootpapeshwar
    • Multani
    • Baidhyanath
    • Charak
    • Himalaya
    • Vaidyaratnam
    • Kottakkal
    • Seva Sadan
    • Sandu Pharmaceuticals
    • Arya Vaidya Pharmacy
    • Kairali
    • Alarsin
    • Organic India
    • Zandu
    • Unjha
    • Nirogam
    • Nidco
    • Dr Bhargav's Amazing Herbals
    • Arjun Healthcare
    • Eternitive Herbals
    • Nagarjuna
    • Maharshi Ayurveda
    • Dr JRK Siddha
    • SG Phyto Pharma
    • Dabur
    • Bhardwaj Pharmaceutical Works
  • Classical Medicine
    • Bhasma
    • Choorna / Churna
    • Guggulu
    • Kupipakwa Rasayan
    • Loha / Mandoor
    • Parpati
    • Pishti
    • Rasakalpa
    • Suvarna Kalp - Gold (Premium)
    • Suvarna Kalp - Gold (Standard)
    • Avleh / Pak / Khand
    • Satva
    • Suvarna Kalp (Gold)
    • Avaleha / Khand / Pak
    • Ghrita
    • Oil / Tail
    • Kshara
    • Arishta / Arishtam
    • Asava / Asavam
    • Avleh / Khand / Pak
    • Bhasma / Pishti
    • Ark
    • Avaleha / Khand
    • Asava / Arishta
    • Gulika / Tablet / Vati
    • Proprietory
    • Kashayam / Kwatha
    • Kashayam Tablet
    • Gel Capsules
    • Lehyam / Rasayana
    • Taila
    • Capsule
    • Choorna / Churna Tablet
    • Ghrita Ointment
    • Kashayam Choornam
    • Khand / Pak
    • Granules
    • Aristha
    • Kadha/Kwatha
  • Patented Medicine
    • Ointment
    • Syrup
    • Capsule
    • Cream / Ointment
    • Gel
    • Nasal Drop
    • Oil
    • Tooth paste
    • Tooth powder
    • Churna / Powder
    • Cream
    • Lozenges
    • Toffees
    • Cleanser
    • Cosmetic
    • Face Pack
    • Shampoo
    • Soap
    • Balm
    • Eye Drop
    • Honey
    • Spray
    • Heena
    • Granules
    • Lehyam / Rasayana
    • Juice
    • Jaggery
    • Saffron
    • Tablet
    • Gulkand
    • Drops
    • Herbal Tea
    • Kanji
    • Lapam
    • Lotion
    • Gold
    • Potali
    • Hand Sanitizer
    • Mask
    • Capsules
    • Thermometer
    • Special Product
   हिंदी ब्लॉग
  • All
    • Nirog Health Tips
    • Herbs
    • Interviews
    • Events and News
    • CoronaVirus Updates
    • Vaidya Corner
    • Diseases
    • Yoga and Fitness
    • Research
  • Ayurveda News
  • Health News
  • Food and Nutrition
  • Video Gallery
  • Photo Gallery
blog head ads
Home Blogs Food and Nutrition Food that improves sleep

Food that improves sleep

By NS Desk| Food and Nutrition| posted on :   09-Jul-2020

  • Share

Food that improves sleep

There is a strong correlation between sleep quality and dietary pattern. High intake of confectionary and noodles was associated with poor sleep quality, whereas a high intake of fish and vegetables was associated with good sleep quality.

Pariksha Rao, Chief Nutrition Officer, and Co-Founder Lil' Goodness and SCOOL Meal points out the importance of food quality and its impact of sleep, as evidenced by global Pittsburg Sleep Quality Index score.

Junk food contains high amounts of refined or simple carbohydrates which have a detrimental impact when compared to the total quantity of carbohydrate. Frequent consumption of energy drinks and sugar-sweetened beverages was associated with poor sleep quality. Other eating patterns like skipping breakfast and eating irregularly were strongly associated with poor sleep quality, she adds.

Rao lists down some food items that can improve sleep quality:

Protein rich foods with some carbohydrate

An amino acid called tryptophan plays a vital role in sleep quality. On the other hand carbohydrates make tryptophan more available to the brain, and that is why carbohydrate-heavy meals make us feel drowsy. Protein rich foods like milk and milk products, nuts etc. are the building blocks of tryptophan. So, the best bedtime snack is one that contains both a carbohydrate and protein, such as oats with milk, peanut butter on whole wheat toast, or cheese and vegetable crackers.

Omega-3 fatty acid rich food

Low levels of omega-3 fatty acids can lead to sleep problems in children. Salmon or other fatty fish are great source of omega-3 fatty acids and can be a great dinner. Other rich sources of omega 3 are eggs, poultry, walnuts, chia seeds, broad beans, cauliflower greens, brussel sprouts, broccoli, wild rice, berries, plant oils such as flax oil, soybean oil, and canola oil or fortified foods such as yogurt, milk, and soy beverages.

Other Foods That May Promote Sleep

Several other foods have sleep-promoting properties, like:

Bananas: They contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night's sleep.

Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

Cottage cheese: Contains a significant amount of casein- a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed.

Dark Chocolate: Dark chocolates also contain serotonin, which has a calming effect on your mind and nerves and help you catch up with some valuable sleep. Unfortunately many children don't have a taste for dark chocolate as it is low in sugar and has a little bitter taste. If one can build that taste, can be a perfect post dinner dessert. Don't forget to motivate them to brush before bedtime in that case.

Cherries: They contain melatonin, a hormone that regulates our sleep-wake cycle. Eating 10-12 cherries a day could help you catch some good sleep.

On the other hand try and keep your children away from high sugar containing beverages, caffeinated beverages and junk food, especially in late evening hours. Good hydration is a must throughout the day. Avoid a lot of liquid intake after dinner to prevent frequent visits to the bathroom at night, that can disrupt the sleep.

(Puja Gupta can be contacted at [email protected])

Tags

food that improves sleep

NS Desk

Are you an Ayurveda doctor? Download our App from Google PlayStore now!

Download NirogStreet App for Ayurveda Doctors. Discuss cases with other doctors, share insights and experiences, read research papers and case studies. Get Free Consultation 9625991603 | 9625991607 | 8595299366

Read the Next

view all

Valuing friendships can keep you healthy: Study

New York, Jan 22 (IANS) Having friends in life is important as they give us both emotional support and practical advice, whenever needed. A new study now suggests that priorit...

Centre to SC: Can't give extra attempt to UPSC aspirants who couldn't take last chance

New Delhi, Jan 22 (IANS) The Centre on Friday told the Supreme Court it is not keen on granting an extra attempt to civil services aspirants, who could not take the last attem...

Nirogstreet Video Competition Winners Have Been Announced

Nirogstreet has announced the name of the winners of the Video Competition, best video winner is Dr.Arun Gupta, the consolation prize winner is Mr. Pandya Mihir Virendrakumar....

With sharp focus on vax, Telangana conducting fewer tests

Hyderabad, Jan 22 (IANS) Shifting their focus to Covid vaccination, health authorities in Telangana are conducting fewer tests, leading to a further drop in daily count of pos...

Subscribe to our Newsletters
ads

Related Stories

Makar Sankranti 2021 Special: Ayurvedic 'Til ka Ladoo'

3 Best Winter Superfoods With Amazing Benefits

Cheese: Health Benefits, Uses, Dosage and Side Effects

Higher meat intake linked to symptoms of childhood asthma

Most Humans Are Prone To Type 2 Diabetes Now, Study: 5 Diabetes-Friendly Fruits

Health Talks

डायबिटीज के कारण, लक्षण और उसका आयुर्वेदिक उपाय - Diabetes Causes, Symptoms and Ayurvedic Remedies in Hindi

मानसिक तनाव से कैसे बचें?

रोग प्रतिरोधक क्षमता बढ़ाने के लिए बच्चों को स्वर्णप्राशन देना जरूरी

पिज्जा, पास्ता खाकर भी आयुर्वेद की मदद से अपने आप को ऐसे रखे स्वस्थ्य !

ब्लड में बढ़ते क्रिएटिनिन की रोकथाम के लिए आयुर्वेदिक उपाय

  • Login
  • Guest Signup
Login with OTP
Forgot Password ?

Signup as a Doctor / Student?

please accept the terms & conditions

Next Are you a Doctor ?

Enter OTP

Resend OTP
previous-iconBack

Reset Password

Verify your number

Next

Enter OTP

Resend OTP
previous-iconBack

NirogStreet is a unique concept in the Ayurveda healthcare ecosystem. It was founded in June 2016. We are an impact organization striving to make Ayurveda the first call of treatment for people. Our technology-driven platform provides access to authentic Ayurveda doctors on a global scale.

Explore
  • About Us
  • Buy Medicine
  • Book a Doctor
  • Blogs
  • Contact Us
  • Ask a Question
  • For Doctors
  • Terms of Service
  • Privacy Policy
  • Cancellation Policy
Download app
Connect with us

Copyright © 2020 NirogStreet All Rights Reserved