We all know that good health depends on four pillars, namely good nutrition, regular physical activity, mental well-being and a good night’s sleep. Most of us are now conscious and have a balanced diet, but we do not choose foods to improve our sleep. Are you aware that certain foods calm your nervous system and induce sleep? There are foods that can help you sleep better. Here are some home remedies and an Indian diet plan for sleep apnea.
Foods that help you sleep better
For those suffering from sleep deprivation, sleep apnea, or insomnia, here are some foods that can help you sleep better.
Dairy products contain an amino acid called tryptophan that induces sleep. It increases melatonin, a chemical known to aid sleep. A cup of warm milk before bed can be calming and help you calm down. You can add a teaspoon of turmeric or nutmeg powder for additional benefits. (Research).
Honey contains glucose, which helps lower levels of the neurotransmitter, and orexin, which is responsible for alertness. Ingesting honey also helps move tryptophan into your brain through the bloodstream, which promotes sleep. (Research)
Nuts can increase the levels of serotonin in your brain. They are the best source of tryptophan and magnesium. These include walnuts, sunflower seeds, flax seeds, and pumpkin seeds, which are high in tryptophan. Almonds contain a hormone called melatonin that can regulate your sleep cycle. (Research)
Chickpeas are high in vitamin B6, which contributes to the production of serotonin. When your body lacks vitamin B6, it can significantly disrupt your sleep cycle. The presence of magnesium and vitamin B6 can help you feel relaxed and calm, thereby improving sleep. Chickpeas can be added to your diet as a snack or to your dinner. (Research). Here’s a quick recipe for chickpea salad.
The lack of vitamin C can lead to sleep deprivation. Vitamin C can be helpful in improving sleep apnea. Vitamin C-rich foods like leafy greens, lemons, strawberries, peppers, and oranges can be included in your diet for better sleep. (Research)
As a rich source of potassium, bananas are essential for a deep sleep. They are a natural sedative that contains 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. Not only can eating beans increase the relaxing hormone serotonin and regulate your sleep cycle. But they also contain a great combination of folic acid, niacin, and B6 that can relieve anxiety and stress, and help you fall asleep faster.
Yogurt contains both magnesium and calcium. Both minerals can promote deep sleep. It makes for a good afternoon snack, and the presence of vitamin B12, calcium, and protein is critical to a good night’s sleep. (Research)
As we all know, leafy vegetables are best for not only your overall health, but also for a good night’s sleep. Green vegetables like spinach and kale can aid sleep as they are filled with calcium. Green juice recipe.
Grapes contain melatonin in its natural state, a chemical that can promote a good night’s sleep. Eating grapes can help speed up your sleep-wake cycle so you can sleep faster. You can either consume simple fresh grapes yourself 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 insomnia that can be considered for better sleep. Let’s take a look at them before we look at a sleep apnea diet plan.
One hour before bedtime, drink a cup of lukewarm almond or cow’s milk with saffron strands or a pinch of nutmeg powder to help you sleep deeply.
A warm bath in the evening with a few drops of vanilla or lavender oil can not only help you relax, but also improve the quality of your sleep. (Research)
Avoid watching TV, loud music, surfing the internet, on mobile devices, and at the computer for a few hours before bed, as this 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 bed. You can put castor oil on the soles of your feet as it can relax your nerves and sleep better. (Research)
Practice deep breathing techniques like 4-7-8 breathing that can calm your nervous system. Deep breathing can force your body and mind to focus on your breath and calm your nerves. (Research)
Avoid intense training sessions in the late evening
Avoid exercising too late at night as it can be invigorating and affect your stable heart rate. This can make it difficult for you to sleep. Avoid engaging in stimulating postures that can disrupt your sleep routine. (Research)
Resist an afternoon nap unless you want to make up for lost sleep. Daytime sleep can disrupt your natural rhythm. Napping is good for the pregnant, sick, and the elderly.
Avoid caffeinated tea, soft drinks, and coffee in the evening as these are stimulants. Hence, these foods can negatively affect your sleep. Caffeine can increase the production of adrenaline and block the sleep-inducing chemicals in your brain. (Research)
Take your last meal 3 hours before bed to allow for good digestion and avoid nightly heartburn. (Research)
Follow a good bedtime, whether it be meditation, a relaxing bath, early dinner, or quiet music. All of these healthy habits can not only make it easier for you to fall asleep, but they can also help you sleep through the night.
Indian diet plan for sleep apnea
Here is a simple Indian diet plan for sleep apnea and insomnia. We tried to include all foods that contribute to better sleep.
1 glass of lukewarm lemon water mixed with a teaspoon of honey
1 bowl of vegetables oats upma / a bowl of broken wheat upma / a bowl of vegetables poha
+ 1 banana / orange
1 cup of yogurt with pumpkin seeds, pistachios, almonds and walnuts
1 cup chickpea curry with 2 multigrain phulkas + lettuce (1 cup sliced carrot + bell pepper + some orange + lettuce leaves)
1 bowl of popcorn drizzled with a tablespoon of coconut oil / handful of mixed nuts / 1 cup of cottage cheese with chia seeds
1 bowl of spinach soup + 1 cup of Moong Dal Khichdi
1 cup of warm milk with a pinch of nutmeg powder and 1 teaspoon of honey
This Indian sleep apnea diet plan will help you achieve the peace of mind you need for a good night’s sleep. Eating a healthy diet can help you sleep well. You can include the above foods to help you sleep better and follow the home remedies for sleep apnea / insomnia. You will really reduce the turning and tossing while hitting the bed. All the best !