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

By Chetana Belagere May 12, 2024 Read the article Health

Millions of Indians grapple with sleep issues. Experts suggest that the solution might be on the dinner plates.

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Experts said the last meal of the day plays a crucial role in how well we sleep. Fatty and spicy foods may disturb sleep patterns.

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Metabolic health coach Shashikanth Iyengar said moderate servings of tryptophan-containing foods like lean proteins as in grilled chicken, fish, and paneer can help with sleep.

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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.

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

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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.

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Banana is highly recommended as it is supposed to contain anti-oxidants and phytonutrients that induce sleep and prevent constipation.

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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.

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