Food and sleep are intricately linked, with dietary choices significantly improving the quality of sleep. Ongoing research has indicated that sleep patterns influence how a person eats and how the body responds to food.  Falling short of sleep, which is sleeping fewer than seven hours per night for adults, may increase hunger and make sugary and fattening food feel more rewarding, leading to overeating. It may also reduce the body’s ability to break down sugar, leading to an increased risk of obesity, type 2 diabetes and heart-related ailments. Therefore it becomes imperative to create a healthy eating-sleeping cycle to boost your health and well-being.

Sleep-Promoting Food

1. Warm Milk – Contains tryptophan, an amino acid that is known to promote relaxation.
2. Bananas – A good source of potassium, which facilitates the relaxation of muscles.
3. Almonds – These are rich in magnesium which can promote relaxation and reduce stress.
4. Oatmeal – Complex carbohydrates present can help increase serotonin levels, thereby promoting relaxation.
5. Herbal Teas – Chamomile, lavender and valerian root tea can promote relaxation, leading to sound sleep.
6. Fatty Fish – Fatty fish like tuna and salmon are rich in vitamin B6 and magnesium that helps to regulate sleep-wake cycles.
7. Turkey – For non-vegetarians, this is a good option since it is rich in tryptophan, which can help induce sleepiness

Some more tips to break the poor-diet poor-sleep cycle

1. Eat a balanced diet – There is no substitute when it comes to a balanced diet – focus on whole foods, fruits and vegetables. Avoid junk food as far as possible.
2. Avoid heavy meals before bed – Opt for light, sleep-promoting snacks and fruits instead.
3. Stay hydrated – Drink at least three to four litres of water throughout the day.

Food to avoid before bedtime

1. Caffeine – Avoid coffee, tea, and chocolate in the hours leading up to bedtime. Caffeine blocks the hormone adenosine, which promotes sleepiness.
2. Heavy, rich food – Avoid fatty or spicy food (that may lead to heartburn and discomfort) within three hours of bedtime.
3. Sugary foods – Avoid sugary snacks and drinks since they are known to disrupt restorative sleep.