Tackle insomnia, eat light and healthy

Sleep on this

So you have tidied your room, run up a list of things that may be troubling your mind, even read a book and started counting sheep, but still unable to sleep?

You are definitely not alone in this struggle. An estimated five per cent of Indians suffer from sleep-related disorders. Women are the worst sufferers – around 6.5 per cent - as compared to men who run a figure of 4.3. The consequences are predictable – anxiety, diabetes, high cholesterol, cardiovascular issues, loss of memory and even suicidal tendencies.

Tried changing your dietary habits for a good night’s sleep? Doctors and dieticians say it might as well be worth it.

Kanika Malhotra, senior clinical nutritionist, Healthcare at Home, reminds us, “Remember your mother feeding you a glass of warm milk before you went off to sleep. There is scientific evidence that says it’s, indeed, a sleep-booster. Milk contains tryptophan which triggers the hormone serotonin that induces sleep. Ditto for nuts, eggs, honey and tofu which also contain tryptophan and can be had in good portions in the night-time meal.”
Dr Sonia, Alternative medicine expert at the Sri Vaidya Clinic in Dwarka, adds, “All things that contain magnesium, potassium and calcium, which soothe the nerves, will aid in sleeping. This includes bananas, whole grains, yoghurt and green leafy vegetables.
Cherries and chickpea contain melatonin, a chemical which improves the quality of sleep. You will be able to see the effect within a few days of starting to consume cherry juice.”
The bad boys, unsurprisingly, are coffee, chocolates and cigarettes. These are associated with the fight-or-flight reaction in the human body, increase adrenaline production and raise heart beat. On some people, its effect is known to wear out not before eight hours after consumption. Kanika Malhotra says, “It’s much better to go for herbal teas. This includes chamomile tea and basil tea. They also calm the nerves and help you doze off.”
Garlic and red meat are also sleep-inhibitors. Dr Sonia says, “Avoid heavy and spicy food. It encourages the stomach lining to produce more acid which can result in a reflux and disturbed sleep. Go for lighter dinners including soups. This will help you reduce the waist line as well as the time taken to fall off to sleep.”   
Baishali Adak