Why the right dinner is crucial for a good night’s sleep?

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What’s for dinner?

Metabolic health coach Shashikanth Iyengar said some specific foods could help sound sleep. Moderate servings of tryptophan-containing foods like lean proteins as in grilled chicken, fish, and paneer can help in getting quality sleep.

Dr Mohan V, diabetologist and chairman of Chennai-based Mohan’s Diabetes Clinic said rice increased tryptophan levels in the brain, aiding the production of sleep-inducing melatonin. Several others claimed curd rice gave them good sleep.

Iyengar added that tryptophan gets converted to serotonin which also leads to the generation of melatonin.

However, Dr Sudhir Kumar, a neurologist at Apollo Hospitals in Hyderabad, did not recommend rice for dinner.

“Though rice is also said to induce sleep due to it being high in carbohydrates, it is not recommended in the night,” he said.

Also Read: Poor sleep quality may negatively impact physical health: Study

A kiwi fruit a day…

Having a kiwi fruit an hour before bedtime leads to better quality and duration of sleep. Fatty fish, such as salmon, improves night-time sleep and improves daytime functioning.

Rice for dinner, interestingly, also leads to good sleep. However, due to its high carbohydrate content, it may not be a preferred option.

Experts also recommend a cup of warm milk before sleep. Ghee, yogurt and curd could also keep insomnia at bay.

Dr Mohan suggested eating soaked almonds and walnuts for a good night’s sleep. Banana is highly recommended as it is supposed to contain anti-oxidants and phytonutrients that induce sleep and prevent constipation.

Some forms of tea like chamomile tea, are also known to induce sleep. However, the key is to keep the quantity in check to avoid digestive issues.

Also Read: Are you sweating in your sleep?

Keeping insomnia at bay

• Do not overeat
• Eat at least three to four hours before bed
• Avoid spicy foods as it may lead to gastritis
• Do not eat oily food
• Eat early dinner, it helps in digestion
• Avoid caffeine for four to six hours before bedtime, as it leads to vasodilation and causes headaches, pulsation in the head, and palpitation, which, too, can keep you awake
• Working out post-dinner helps in the digestion
• Follow sleep hygiene: Avoid screens before sleep, start winding down early, dim the bedroom lights, etc.
• Avoid sweets and soft drinks.

People believe that alcohol consumption leads to good sleep. However, the effects are opposite.

“Sleep architecture is disrupted after alcohol intake, and it is not refreshing. Hangover and tiredness in the morning are common after alcohol intake,” Dr Sudhir said.

“It should be emphasised that the diet is only one of the components affecting sleep quality. Other factors such as physical activity, mental state, absence of light in the bedroom, comfortable room temperature and a regular schedule also matters a lot in improving sleep quality.” he added.

(Edited by Majnu Babu)