Most of us are unable to enjoy 8 hours of sound sleep at night—a trend that can lead to serious health issues. Sleep deprivation increases the risk of lifestyle diseases including obesity, diabetes, PCOS and heart disease. Medicines which are prescribed for sleep may help with falling asleep initially, but tend to reduce the amount of deeper sleep. If taken for long time can worsen sleep quality and increase depression. They are also associated with increased risk of cancer.

So, it is better to improve your diet and lifestyle first before going for any kind of medicinal treatment. Nutrition Therapy to improve sleep quality is possible, convenient and inexpensive strategy. If you have trouble sleeping, the following nutrients are definitely going to help you. 

To know more about us kindly visit our website: https://biteanddiet.in/

1. High fiber food -  A connection has been found between gut health and our mood. Good bacteria keeps our gut healthy. Food rich in fiber like Whole cereals, Lentils, raw vegetables, fruits etc..  feed our gut healthy bacteria. So, you should include more of high fiber food like oats, ragi, sprouts, fruits etc.. in your diet if you are unable to sleep well.

2. Probiotics - Another way of improving gut health is to include more probiotics in your diet. Some of the Indian food items rich in probiotics include curd, buttermilk, kanji, pickles with vinegar etc. Include them in a number of ways and see the difference.

3. Omega 3 fatty acids - Numerous studies has shown that people who eat fish at least thrice a week enjoy a better sleep quality. If you don't eat fish you can pop omega 3 capsules, that will also give you the same benefit. Some vegetarian sources of omega 3 include flaxseeds, chia seeds and walnuts.

4. Tryptophan rich food - Tryptophan is required to maintain high quality sleep. Tryptophan is generally found in food items which are rich in protein eg. milk, cheese, peanuts, pumpkin and sesame seeds, tofu and soya. So, you must include more protein food in your diet to enjoy a better sleep quality.

5. Food rich in Gama - Aminobutyric acid (GABA)  - Numerous studies has shown beneficial affect of Gama- Aminobutyric acid in improving sleep quality. Food rich in GABA include Spinach, potato, sweet potato, broccoli and mushrooms.

6. Vitamin D - Vitamin D deficiency leads to poor quality sleep. So, it is important to manage Vitamin D deficiency in order to improve sleep quality. Vitamin D is also know as sunshine vitamin, So exposing yourself to sunlight for 15-20 min daily without SPF helps to fulfill its deficiency.  Fatty fish are major source of vitamin D. Mushrooms are the only vegetarian source of Vitamin D. 

Apart from this stress also need to be managed in order to improve sleep quality. Herbal supplements like Ashwagandha may help to reduce the level of stress hormones like cortisol in your body. 

Register yourself now to join our Stress Management Program Join Now