Although many of us are conscious of the fact that a good diet plan and sleep are two vital pillars for ensuring well-being, only fewer of us recognize how dietary behavior and sleep affect each other. Yes, each of those elements has the strength to influence each other. However, the best sleep specialist in Kolkata knows a few essential food behaviors that could make a good night’s sleep viable for you! Let this blog help you unveil the good practices for your every good night’s sleep –

• Timing of Meals: Avoid heavy meals close to your bedtime. A large, rich meal can cause discomfort and indigestion, making it difficult to sleep at night. However, for that try to finish your last substantial meal at least 2-3 hours before your bedtime.

• Choose Sleep-Inducing Foods: Did you know that certain foods contain compounds that promote sleep? Therefore, consider incorporating foods rich in tryptophan, such as turkey, chicken, dairy, nuts, and seeds. Tryptophan is an amino acid that contributes to the production of serotonin and melatonin, both of which are important for sleep.

• Include Complex Carbohydrates: Whole grains like oats, quinoa, and brown rice can increase the production of serotonin, helping you feel more relaxed. These foods also have a gradual impact on blood sugar levels, preventing spikes and crashes that can disrupt sleep.

• Snack Smart: If you are hungry before bedtime, opt for a light snack that combines a source of protein with a small amount of complex carbohydrates. For example, a small bowl of yogurt with a sprinkle of nuts or a banana with almond butter would be a better snack for your lighter appetite at night.

• Limit Caffeine and Nicotine: Avoid consuming caffeine and nicotine, as they are stimulants that can interfere with sleep. Limit your intake in the afternoon and evening, and ideally, avoid them for at least 4-6 hours before bedtime.

• Hydrate Yourself Wisely: Stay hydrated, but be mindful of your fluid intake close to bedtime to minimize the need for bathroom breaks during the night. You can even consider sipping on herbal teas like chamomile, which is known for its calming properties.

• Consider Magnesium-Rich Foods: Magnesium is a mineral that may promote relaxation and improve sleep. Therefore, try including magnesium-rich foods in your diet, such as leafy green vegetables, nuts, seeds, whole grains, etc.

In conclusion, remember that individual responses to foods can vary, so pay attention to how different foods affect your sleep. If you have specific concerns or persistent sleep issues, it is highly advisable to consult with an ENT specialist in Kolkata or the best sleep specialist in Kolkata for personalized advice and care.