Getting a good night's sleep is important for good health and well-being, but often deep, undisturbed sleep is difficult to achieve. However, dinner can play an important role in improving sleep quality. Some foods contain nutrients that regulate sleep cycles, induce relaxation, and facilitate the production of sleep-inducing hormones like melatonin and serotonin.
Warm Milk with Turmeric (Haldi Doodh)
Warm milk is a traditional sleep aid, as it contains tryptophan, which enables the body to produce more melatonin. Turmeric addition also makes it healthy and relaxing to the body because of its anti-inflammatory properties. Upon drinking a warm glass of milk with turmeric at night, one feels relaxed and sleeps better.
Methi (Fenugreek) Seeds
Methi seeds help to bring good health as well as calm down and also have good digestion properties. Methi seeds can be added to an evening meal either by preparing methi paratha or mixing with a vegetable. Methi seeds can promote sleep.
Masoor Dal (Red Lentil Soup)
Masoor dal, which are red lentils, provide a good source of tryptophan that will help create serotonin and melatonin. It's a nice bowl of comforting soup made from mild spices, cumin and coriander. It can be a really great dinner meal, as it's easy to digest and causes one to feel full and placated, and will even help the person sleep.
3. Almonds
Almonds are very rich in magnesium, an essential mineral that relaxes muscles. Magnesium helps to regulate the sleep cycle in the body. It has also been proven to improve both the duration and quality of sleep. A small handful of almonds taken at dinner time helps prepare the body for rest and puts people to sleep more easily.
4. Leafy Greens
Another very important nutrient to consider is leafy greens. Spinach, kale, and Swiss chard contain a lot of calcium, which helps the brain process melatonin more effectively. Calcium also promotes muscle relaxation; therefore, when you are getting ready for sleep, your body will be able to relax easier. Adding one serving of leafy greens to your dinner will be an easy way to increase the quality of your sleep.
6. Bananas
Bananas are rich in potassium and magnesium, minerals that relax muscles and nerves. They also contain tryptophan, which helps stimulate serotonin production. A banana on the side or as part of a light dinner can be a natural sleep aid.
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