mInfinitely scrolling Instagram. They are constantly checking the time to calculate how many hours of rest you have left. You’re tired and your eyes are heavy, but you can’t sleep – we all know that.
A lack of adequate sleep can make you irritable and also lead to a loss of concentration and performance.
“There are a variety of factors that can contribute to insomnia, including diet, stress, sedentary lifestyle, and an irregular work schedule,” says Dr She sees many patients who complain of insomnia.
Dr. Batra also says that too little time in sunlight can lead to this condition. In addition, certain conditions such as hyperthyroidism or an overactive thyroid, in which the metabolism increases, can also lead to insomnia.
There are certain vitamin deficiencies that can also cause insomnia, and Dr. Batra lists these:
Dr. Archana Batra
1) Vitamin B6:
Vitamin B6 plays an important role in the production of the hormones serotonin and melatonin – both of which play important roles in a good night’s sleep. Dr. Batra says, “One of the best sources of B vitamins is bananas, and I prescribe one banana a day with dairy products, eggs and leafy green vegetables for patients who have insomnia or insomnia.”
2) Vitamin D:
Vitamin D is also known as the “sun vitamin” and also plays an important role in sleep. “Research now suggests that a lack of sufficient amounts of vitamin D in the body can lead to insomnia. This vitamin also regulates mood and prevents inflammation in the body. While a natural source of vitamin D exposes the body to sunlight, eating mushrooms, egg yolks, and fortified foods also helps.
3) Vitamin E:
Vitamin E is known for its benefits for good skin and hair growth. It is also an important nutrient related to our sleep pattern. Vitamin E helps to prevent sleep deprivation, memory loss and prevents cognitive decline in the long term. Dr. Batra suggests that consuming sunflower seeds and oil, pumpkin seeds, spinach, and red bell peppers can help get vitamin E from natural food sources.
4. Vitamin C:
Vitamin C is an antioxidant powerhouse and is often prescribed to help maintain good immunity. It is also known to be important for good cardiovascular health and necessary for the body to make collagen. Vitamin C’s health-promoting abilities can extend to sleep as well, and are important in keeping an adequate amount in the body. Citrus fruits are a great source of vitamin C, and broccoli, spinach, and fruits like kiwi and strawberry can also be consumed to increase vitamin C levels in the body, says Dr. Batra.
In addition to the vitamins, says Dr. Batra, the omega-3 fatty acids are also responsible for regulating serotonin levels and thus contribute to improving brain function. Chia and flaxseed can be consumed to increase omega-3 levels in the body.
Food for a good sleep:
1. Turmeric milk:
You can have a glass of turmeric milk with a dash of honey before bed. This is suggested as an ancient remedy for insomnia.
“I also prescribe nuts, seeds, and trail mix for those who suffer from insomnia, along with a glass of warm milk at night,” says Dr. Batra.
“Adding a banana to your daily diet will do you good on several fronts,” she adds.
She adds: “Don’t consume coffee / caffeine in the second half of the day. This can affect your sleep and is not recommended for people who are already having difficulty. I would also not recommend consuming green tea at night. “
She continues, “If you feel the need to have a cup of tea before bed, I would suggest adding chamomile to your tea, which helps relieve anxiety and is considered good for sleep.” Most teas flower-based are good and can be drunk at night.
Disclaimer: Please consult your doctor before deciding on any diet.
(Edited by Yoshita Rao)