We all know that good health depends upon 4 pillars, namely good nutrition, regular physical activity, mental well-being, and good quality sleep. The majority of us are now aware and consume a balanced diet but we don’t choose the foods to improve our sleep. Are you aware that certain foods work to calm down your nervous system and induce sleep? There are foods that help in better sleep. Here are some home remedies and an Indian Diet Plan for Sleep Apnea.
Foods that help in better Sleep
For those who suffer from sleep deprivation, Sleep Apnea, or insomnia, here are some foods that can help you in better sleep.
Dairy contains an amino acid called tryptophan which helps to induce sleep. It boosts melatonin which is a chemical that is known to promote sleep. A cup of warm milk before your bedtime can provide a calming effect and helps you settle down. You can add a tsp of turmeric or nutmeg powder to it for added benefits. (Research).
Honey contains glucose that helps to reduce the levels of the neurotransmitter, As well as orexin which is responsible for alertness. Intake of honey also helps to carry tryptophan to your brain through your bloodstream that encourages sleep. (Research)
Nuts can boost the levels of serotonin in your brain. They are the best source of tryptophan and magnesium. These include walnuts, sunflower seeds, flaxseeds, and pumpkin seeds that contain high levels of tryptophan. Almonds contain a hormone called melatonin that can regulate your sleep cycle. (Research)
Chickpeas contain high levels of vitamin B6 that helps to produce serotonin. If your body lacks vitamin B6 then it can greatly disrupt your sleep cycle. The presence of magnesium and vitamin B6 can help you feel relaxed and calm thus improve sleep. Chickpeas can be added as a snack or into your dinner in your diet. (Research). Here is a quick chickpea salad recipe.
The deficiency of vitamin C can lead to sleep deprivation. Vitamin C can be beneficial in the improvement of sleep apnea. Vitamin C rich foods such as leafy greens, lemons, strawberries, bell peppers, and oranges can be incorporated into your diet for better sleep. (Research)
Bananas being a rich source of potassium is essential for a deep night’s sleep. They are a natural sedative containing magnesium and tryptophan. The vitamin B6 in this delicious fruit can help you rest and fall asleep. ( Research)
Beans contain B vitamins that can treat insomnia. Eating beans can not only boost the relaxing hormone serotonin and regulate your sleep cycle. But they also contain a great combination of folate, niacin, and B6 which can alleviate anxiety and stress making you fall asleep faster.
Yogurt contains magnesium as well as calcium both of which are minerals that can promote deep sleep. It makes for a good afternoon snack and the presence of vitamin B12, calcium and protein are crucial for a restful sleep. (Research)
Green leafy vegetables
As we all know leafy greens are not only best for your overall health but they are also good for sound sleep. Green vegetables like spinach and kale can support sleep as they are packed with calcium. Recipe of green juice.
Grapes contain melatonin in their natural state, a chemical that can promote a night of restful sleep. Eating grapes can help in boosting your sleep-wake cycle allowing you to sleep faster. You can either consume plain fresh grapes by themselves or add them to the yogurt which makes a quick tasty morning snack. (Research)
Home Remedies for Sleep Apnea and Insomnia
There are several natural home remedies for sleep apnea and for insomnia that can be considered for a sounder sleep. Let us take a look at them before we check out a diet plan for sleep apnea.
Bedtime milk with spice
Drink a cup of lukewarm almond or cow milk infused with some saffron strands or a pinch of nutmeg powder an hour before your bedtime for deep sleep.
A warm bath in the evening with some drops of vanilla or lavender oil can not only help you relax but improve the quality of your sleep. (Research)
Avoid television, loud music, surfing the internet, mobile, and computer a few hours before bedtime as they can stimulate your mind and make it difficult for you to sleep. (Research)
Massage your feet, hands, scalp, and temples with warm sesame or almond oil before bedtime. You can rub castor oil on your feet soles as it can help relax your nerves and sleep better. ( Research)
Practice deep breathing techniques like the 4-7-8 breathing which can calm your nervous system. Deep breathing can force your body and mind to focus on your breath and soothe your nerves. (Research)
Avoid Late evening Intense workout sessions
Do not exercise too late at night as it can have an invigorating effect and impact your stable heart rate. This can make it hard for you to sleep. Avoid practicing stimulating postures that can disrupt your sleep routine. (Research)
Avoid daytime Naps
Resist napping in the afternoon unless you want to make up for the lost sleep. Daytime sleep can disrupt your natural rhythm. Naps are fine for pregnant, sick, and elderly people.
Avoid having caffeinated tea, soft drinks, as well as coffee in the evening as they are stimulants. Hence, these foods can have a negative effect on your sleep. Caffeine can increase the production of adrenalin and block the sleep-inducing chemicals present in your brain. (Research)
Time your Meals
Have your last meal 3 hours before your bedtime to allow proper digestion and prevent nighttime heartburn. (Research)
Set up a Routine
Follow a good bedtime routine whether it is meditation, a relaxing bath, early dinner, or listening to calm music. All these healthy habits can not only ease you into asleep, but also help you to sleep deeply through the night.
Indian Diet Plan for Sleep Apnea
Here is a simple Indian Diet Plan For sleep apnea and insomnia. We have tried to include all the foods that help in better sleep.
1 glass lukewarm lemon water mixed with a tsp of honey
1 bowl veg oats upma / a bowl of broken wheat upma / A bowl of vegetable poha
+ 1 banana/ orange
1 cup flavored yogurt sprinkled with pumpkin seeds and pistachios and almonds and walnuts
1 cup chickpea curry with 2 multigrain phulkas + salad (1 cup sliced carrot+ bell peppers + some orange + salad leaves )
1 bowl popcorn drizzled with a tbsp of coconut oil / Handful of mixed nuts / 1 cup curd with chia seeds
1 bowl spinach soup + 1 cup moong dal khichdi
1 cup warm milk with a pinch of nutmeg powder and 1 tsp honey
This Indian Diet Plan For sleep apnea will help you achieve the needed mental peace for a good night’s sleep. A healthy diet can help you get a good sleep. You can include the above foods that help you in better sleep and follow the Home remedies for sleep apnea /insomnia. you will really reduce your turning and tossing while hitting the bed. All the best !