It is of paramount importance to treat our sleeping habits with greater attention and importance, as a good night’s sleep helps in developing a healthy heart, reduces stress, builds immunity and enhances our memory and the ability to focus. It is very necessary to understand that a good sleep is very much under our control than we might think.
Studies conducted on the subject has shown that a variety of practices and habitual changes, also being referred to a ‘sleep hygiene’ can help maximize the hours we spend sleeping, and even for those whose sleep is affected by insomnia, jet lag, or shift work.
Foods that can help you to uniform your sleep routine
It’s your choice – whether you just want to doze off or wake up fresh and energetic. Checkout the following foods that can help you have a better sleep:
>>Foods rich in dietary fibers: It has been said about fiber that – the more you eat, the better you sleep. It prevents blood sugar surges that lowers melatonin and is also associated with more of restorative slow-wave sleep.
Get your dose of fiber from beans, bran cereals, artichokes and quinoa
Yogurt: Dairy products like yogurt and milk are dense in calcium and it is a known that calcium deficiency makes it difficult to sleep.
Soy foods: Such as tofu, miso and edamame are made of soy and are rich sources of isoflavones. It helps in increasing the production of serotonin, a chemical in the brain that influences the body’s sleep-wake cycle.
Honey: The presence of natural sugar in honey helps raisin insulin levels, thereby allowing tryptophan to enter the brain more conveniently. Just a spoonful before bed time with a cup of tea can help you with a good night’s sleep.
Walnuts: A healthy source of tryptophan, an α-amino acid well known for enhancing sleep quality and also helps make serotonin and melatonin, the “body clock” hormone that sets up your sleep-wake cycles. Walnuts contain its own source of melatonin, which helps you fall asleep faster and better.
Steps to improve your “sleep hygiene”
Just as we in routine brush our teeth and take care of our skin, it’s important to adopt some behaviours that can promote healthy sleep. The idea here is to avoid certain habits that interfere with a good night’s sleep and to follow the ones that promotes it.
Keep a regular sleep schedule
Practice going to bed and waking up at the same time every day and even on weekends. You might have a lot of excuses daily, but follow it and see the difference it makes to your sleep quality.
Prepare your bedroom before sleep
Ensure that is bedroom is cool and devoid of any noise or interference from any electronic devices. Darken the room by getting shades or masks.
Reduce your caffeine intake
Stop consuming caffeinated beverages and drinks all through the day. Instead have healthier non-caffeinated drink or food when you get coffee craves.
Lighten up on evening meals
Your dinner should be done several hours before bedtime and foods that can cause indigestion should be strictly avoided. If you feel hungry at night, snack on foods won’t disturb your sleep, like dairy foods and carbohydrates.
Balance your fluid intake
Before going to bed fluid yourself enough not to get up in the middle of the night thirsty. It should not be so much and closure to going to bed that instead you wake up for a trip to the loo.
Dietician and Founder Member – Diet Clinic
PG –Dietetics and Hospital Food Service (DHFS)
Practicing since 2006 as a registered dietician under IDA, Sheela Seharawat is the founding member of Diet Clinic, operating around 35 outlets successfully all over the country.
A motivational speaker, an expert dietician and a strong believer of healthy and motivated living, she has transformed the lives of many through her breakthrough diets and inspiration on living a healthy life. Another feather is added to the name of Diet Clinic Health Care as the esteemed magazine and organization “Silicon India Start Up City” has recognized and awarded “Diet Clinic” in their annual listing of “10 Best Startups in Fitness, 2017”.
She started her career in the Indian Army hospital as a dietitian and her journey in health and fitness starts from here and still she is serving the people and believe to offer the best guidance on health and wellness.
Sheela always says – ‘Let Your Diet Work for You’. She aims to spread the message of wellness and the art of dieting through her clinics across various parts of the globe. Ms. Sheela Seharawat dedication work towards spreading healthy lifestyle awareness among the mass is commendable and she keeps on providing relentless services to fitness and health relevantly.
Author: The Fashion and City
Hi!! I am Swarupa. A fun loving girl, Leo, trend follower, mad for fashion, desert lover and most important a crazy animal lover.