What to eat before going to bed if you want a good night's sleep?

Insomnia or lack of sleep is a common problem faced by people in today’s world. Many reasons like work pressure, stressful relation, lack of exercise, too much coffee intake could be factors contributing to this condition. Foods that could release Tryptophan to the body and brain are said to be helpful in giving you a good night sleep.

• Calcium rich foods like any dairy products help in regulating muscular movements and could relax you to sleep. Cheese, yogurt, milk are all found to be helpful as they are rich in calcium and help the brain to use tryptophan found in these dairy products to produce a sleep triggering a hormone called melatonin, thus ensuring good sleep.

• Almonds contain magnesium which is a mineral needed by the body to get quality sleep. Hence eating a few almonds every day could make you sleep better.

• Walnuts could release serotonin and melatonin hormones which could help the body to release tryptophan and put you to sleep.

• Vitamin B6 is what helps our body to produce melatonin and serotonin compounds to trigger the amino acid tryptophan that induces sleep. Fish like Tuna and salmon, garlic and pistachio nuts are abundant with B6 and if eaten at dinner could help in sleeping well.

• Chamomile tea combined with passion fruit and honey or red bush tea could also induce sleep.

• Carbohydrate rich cereal of whole grains combined with calcium fortified milk and banana could be splendid combo snack before bedtime to induce good sleep.

• Any food with a high glycemic index induces tryptophan essential for making you sleep well. Rice especially jasmine rice high in glycemic value induces sleep. Corn chips or pretzels to have the same effect if had at bedtime as a snack.

• Cherry juice is said to boost melatonin and helps in sleeping well if consumed at bedtime.

• Protein food rich in amino acids called tryptophan help in sleeping well. This tryptophan could be released into the body when foods like chicken, turkey, potatoes, dairy products, nuts, seeds, pasta, and rice are consumed in various combinations at bedtime.

Generally, it can be concluded that a balanced diet with all kinds of carbohydrates, proteins, minerals, vitamins and amino acids are always beneficial to the body in maintaining good health and in helping one to sleep well.