Eat right to sleep well

Sleep is possibly the most precious of all bodily functions. We dream, de-stress, and give our body time to recover from all the battering it has endured through out the day.

Neurotransmitters located in the brain are released by it and these influence mood, sleep patterns, and appetite. Serotonin is an important neurotransmitter, and when low in supply it causes insomnia, and often triggers depression too. Complex carbohydrates — obtained from brown rice, vegetables, and sweet potatoes — stimulate the production of natural serotonin required by the brain that help in getting a sound sleep. Whole grains are rich in tryptophan, an amino acid, which break down and convert into serotonin.

Other important foods that can help us sleep better are carrots, corn, and sweet potatoes. Foods rich in vitamin B6 such as whole grains, nuts, sweet potatoes, and fish also help boost serotonin levels. You may add folic acid (Vitamin B9) rich foods such as broccoli, spinach, and fortified breads, and cereals high in folic acid, to your plate. Broccoli and spinach should be eaten raw as cooking destroys folate. Beans, lentils, and peas offer plant-based protein, and are rich in mood-boosting B vitamins. Beans are high in both folate and Vitamin B6.

Also, researchers have recently discovered that Omega 3 fat boosts serotonin levels as well. These fats can be obtained from the consumption of flaxseeds, walnuts, and soybean.

Here are five hacks on how to get a sound sleep:

• Take time to chew whole grains. The complex carbs in brown rice are broken down by chewing, which prompts a more gradual rise in blood sugar levels.
   
• Minimise caffeine intake, and refrain from consuming caffeine products after 5 pm. Avoid food that contain MSG (Chinese food, packaged food); it is know to be a sleep inhibitor.
   
• Minimise alcohol intake, as the 'empty calories' gained from the excess sugar, will keep you up way past your bed time.
   
• Water intake before bedtime should be kept to a minimum to avoid going to the bathroom several times during the night — it disrupts the sleep.
   
• Retire and relax half an hour before your actual bed time to unwind. Be regular with meal and sleep timings.
   
• Don't engage in high-intensity activities (like a workout) before bed time.

SLEEP REMEDY

Simmer about 1 tsp each chamomile, rose buds, lemon grass, and mint in one-and-half cup of water for 10 minutes. Drink warm before going to bed.

— Shonali Sabherwal is a macrobiotic nutritionist, chef, and instructor

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