Sleep deprived? Here are some eating habits that will help you to eat right and sleep tight
Who doesn’t like a deep sleep? A fulfilling sleep can kick-start your day on the brighter side, whereas lack of sleep can affect your emotional well-being, decrease ability to concentrate and hamper your productivity at work.
It’s when you sleep your body carries out three important functions – relaxation, rejuvenation and detoxification. Various studies across the globe have confirmed a connection between the quantity and quality of sleep and health issues such as obesity, increased risk of diabetes, high blood pressure and cardiovascular diseases.
We are all accustomed to the adage ‘We are what we eat’. The food we consume not only affect our physical health but also impact our physiological health and have a potential influence on our sleep. Therefore, it is important to watch what is on our plates.
The Yoga Institute emphasises on regulating the four important pillars of life to overcome the root cause of any dis-‘ease’.
Aahar (Food)
Vihar (Relaxation and Recreation)
Achar (Behavioral Pattern)
Vichar (Thought Process)
‘Aahar’ and ‘Vihar’ are closely connected and form the first two pillars that build a healthy lifestyle. It becomes imperative to follow some Dos and Don’ts in your diet to get a better sleep.
Do’s
Eat Sattvic Diet
*Sattvic Diet*
The ancient Yoga scriptures categorise ‘food’ in 3 types as per their qualities called Gunas. E.g. Sattvic, Rajasic and Tamasic
A sattvic diet is easy to digest and promotes purity of mind and body. It consists of fresh fruits and vegetables, beans and lentils, dairy products like milk and ghee, whole grains and nuts, free from any preservatives, artificial flavors, or additives.
To know more about the three types of diet, visit: http://theyogainstitute.org/what-is-sattvic-diet/
Foods rich in Magnesium and Potassium
Consuming adequate amounts of magnesium and potassium may help improve sleep quality, especially for those who suffer from insomnia. As both these minerals combine with tryptophan in production of serotonin which is a relaxing neurotransmitter.
Green leafy vegetables, bananas, nuts (Almonds and walnuts) are excellent source of magnesium and potassium.
A glass of warm milk
Drinking a glass of milk before bed may help you fall asleep. Dairy products are rich in Tryptophan – an amino acid that is involved in the production of the sleep-friendly neurotransmitter serotonin. Tryptophan also works in accord with calcium to help the production of the melatonin, a sleep-inducing hormone. It is important to note that these may not be suitable for individuals who may be lactose intolerant.
Don’ts
A heavy meal before bedtime
Consuming a heavy meal in the evening or right before bedtime may cause indigestion and heartburn and in turn affect your sleep. It is recommended to consume any meals at least 3-4 hours before going to bed.
Stimulants such as caffeine
Foods and beverages that contain caffeine (i.e. chocolates, coffee and sodas) promote alertness in body and blocks sleep-inducing hormones.
Smoking and Alcohol
Nicotine is a stimulant and smoking affects the neurochemistry of brain and damages your sleeping pattern. Also, contrary to popular belief consumption of alcohol disrupts the quality of your sleep. While it can make you drowsy but deter you from entering the deeper and relaxing sleep cycles.
Excessive fluid intake at night
Avoid drinking excessive fluids at bedtime, this will reduce the need to frequently visit bathroom and help you get uninterrupted sleep.