Unable to Sleep ? Kiwis, Oily Fish and Tart Cherries Can Help You Sleep Better!

In an age where each of us has a mini home theatre in our pockets and where a whole new world of entertainment is open for all of us 24*7, sleep often comes second. This has led to an increased prevalence of major illnesses among young and middle-aged Indians, including diabetes, heart attacks, and cancer.

This is an age group whose sleep hours are frequently consumed by late nights at work, binge viewing on television, and smartphone use. India especially has transformed into a country that rarely sleeps and according to a study conducted in 2019 is the second country in the world that is the most sleep-deprived behind Japan. This has become a problem, however, this problem can be mitigated with the help of small changes in one's diet plan. 

Our food influences the sleep hormone melatonin thereby having an indirect effect on our sleeping patterns. Foods high in the important amino acid tryptophan, for example, are frequently recommended as aiding sleep because tryptophan aids in the production of melatonin.

Additionally, various vitamins and minerals, such as vitamin D, magnesium, and zinc, may aid with sleep. So listed below are 3 types of food that may have a very big influence on your sleeping patterns:

Oily fish  

Oily fish is defined as fish that has more than 5 per cent fat content. Anchovies, sardines, salmon, tuna, and mackerel are among the examples. Long-chain omega-3 polyunsaturated fatty acids (such as docosahexaenoic acid [DHA] and eicosapentaenoic acid [EPA]) and vitamin D are abundant in oily fish. Both omega-3 fatty acids and vitamin D have been linked to essential roles in the sleep/wake cycle. If we connect the connections, oily fish may be a viable integrative health sleep remedy. Research among male convicts found that consuming farm-raised fatty Atlantic salmon improved their sleep. 

Omega-3 fatty acids, have been shown to improve children's sleep and are involved in serotonin release. Serotonin, a brain chemical linked to mood, also influences the sleep-wake cycle, which may explain why eating oily fish is good.

Tart cherries 

Tart cherry is a rich source of vitamins and minerals like Magnesium, Calcium, Phosphorus, Iron, Zinc and research has also found a number of potential health benefits to drinking tart cherry juice which include  but are not limited to having an anti-inflammatory effect on the body and helping people to sleep well 

Kiwi Fruit  

Kiwis are high in serotonin and antioxidants, both of which may help you sleep better if you consume them before bed. Kiwis are a low-calorie, high-nutritional-value fruit.One fruit has just 42 calories and a considerable number of nutrients, including 71% of the daily value for vitamin C. Kiwis, according to research on their ability to increase sleep quality, may also be one of the best things to eat before going to bed 

In a 4-week study, 24 people ate two kiwifruits one hour before bedtime each night. Participants fell asleep 42 per cent faster than when they didn't consume anything before a night at the end of the trial.