Nowadays many people are struggling with the problem of not getting good and deep sleep. Habits like using mobile or laptop till late night, irregular sleep-wake time, stress, excessive caffeine intake and lack of physical activity can affect sleep quality. Many times people feel tired even after sleeping enough hours, because the quality of their sleep is not good. Prolonged poor sleep can affect both body and mental health.
For good sleep, it is not enough to just sleep on time, but daily habits and eating habits also play an important role. Along with adopting a balanced lifestyle, choosing the right food items can also help in improving sleep quality. However, if sleep related problems persist for a long time, it should not be ignored and a doctor should be consulted. Let us know which foods can help in good and deep sleep and what things should be kept in mind for better sleep.
Include these 5 foods in your diet for good sleep
Almond
Magnesium, healthy fat and protein are found in almonds. According to HealthlineMagnesium can help the body relax and sleep better. Eating limited quantity of almonds at night can improve sleep quality and also provide essential nutrition to the body.
Walnut
Healthy fats, melatonin and omega-3 fatty acids are found in walnuts. Melatonin is a hormone that helps in controlling the sleep cycle of the body. Consuming walnuts in balanced quantity is considered beneficial for good sleep and overall health.
Kiwi
Kiwi is a fruit rich in vitamin C, folate and antioxidants. Some research suggests that eating it regularly can help in falling asleep faster and improving sleep quality. It also provides many essential nutrients to the body.
fatty fish
Omega-3 fatty acids and vitamin D are found in good quantities in fatty fish like salmon and mackerel. These nutrients can help promote good sleep. Besides, it is also considered beneficial for the health of heart and brain.
chamomile tea
Chamomile tea is a caffeine-free herbal tea. Such antioxidants are found in it, which can help in making the body feel calm and relaxed. Consuming it in limited quantity before sleeping can be helpful in inducing good and deep sleep in some people.
This is also important for good and deep sleep
Just eating right foods is not enough for good sleep. Make a habit of sleeping and getting up at the same time every day. Keep distance from screens like mobile, laptop and TV at least one hour before sleeping. Avoid excessive consumption of tea, coffee and other caffeinated drinks in the evening.
Have light dinner and on time. Keep the sleeping room quiet, clean and comfortable. Do regular physical activity throughout the day, but do not do heavy exercise just before sleeping. If the problem of insomnia persists for a long time, frequent sleep breaks or feeling tired throughout the day, then it is important to consult a doctor.
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