The secret to deep sleep lies on your plate

India currently seems to be going through a sleep crisis. Few studies conducted this year have highlighted worrying sleep patterns among Indians. External interruptions, poor sleep schedules, stress, digital habits, and a faulty diet are key reasons for poor sleep in Indians.

INDIANS ARE NOT SLEEPING WELL

● According to data released by LocalCircles, 59% of Indians surveyed get less than 6 hours of uninterrupted sleep per night. Only 2% get between 8-10 hours of uninterrupted sleep. 72% of those with sleep interruptions wake up to use the washroom. Other major causes include poor schedules (25%), external disturbances (22%), medical conditions (9%), and more

● Data by YouGov and Amazon Alexa reveals that 53% of respondents experience sleep-related issues without a consistent bedtime routine. 21% currently prefer snacking before bed, with 34% wanting to add a relaxing beverage to their routine

● According to data by Wakefit. co, 58% of respondents sleep past 11 pm, exceeding the recommended 10 pm bedtime and 44% do not feel refreshed upon waking up. 59% experience drowsiness at work

While lifestyle factors are often largely discussed, the impact of food on sleep is often overlooked. What and when we eat can directly affect sleep quality. This makes a ‘sleep diet’ crucial to get a sound sleep at night.

WHAT IS A SLEEP DIET

A sleep-friendly diet includes foods rich in nutrients that help produce sleep-regulating hormones – melatonin and serotonin. It includes whole grains, protein and mineral rich foods. For better sleep, Fauziya Ansari, dietician, Apollo Spectra Hospital, Mumbai, recommends eating complex carbohydrates, along with magnesium-rich foods for dinner. “One can also have warm milk to boost melatonin and serotonin levels, or chamomile tea for relaxation and improved sleep quality.”

According to Suman Agarwal, a nutritionist and founder, SelfCarebySuman, “You must consume foods rich in tryptophan, an amino acid that converts to melatonin and serotonin. Exposure to natural light, a dark environment at night also helps regulate melatonin production, and regular physical activity and exposure to sunlight helps boost serotonin levels.”

SAMPLE DIET FOR SOUND SLEEP

BREAKFAST: Oats and milk with a sprinkle of almonds and sliced bananas

MID-MORNING: Fistful of nuts/ seeds

LUNCH: Grilled chicken/tofu with quinoa salad/Paneer with curd rice and veggies

AFTERNOON SNACK: Small serving of pineapple or banana

EVENING SNACK: Upma/wheat khakra/a cup of milk

DINNER: Rice or quinoa with eggs or yoghurt and veggies/Pasta with cheese and stir fry veggies/Baked salmon or grilled turkey with rice and leafy greens

POST DINNER: Few nuts or warm milk/chamomile or lavender tea

(As suggested by Suman Agarwal, a nutritionist)

Sleep supplements can be helpful but shouldn’t be a regular fix. Melatonin aids jet lag, magnesium supports muscle relaxation, and herbal options promote calmness. However, a balanced diet should come first, and supplements should only be used to address deficiencies. Always consult a healthcare provider before taking such supplements

Dr Pankaj Agarwal, neurologist

EAT AT THE RIGHT HOUR

“Meal timing should align with the body’s circadian rhythm – our internal clock that dictates cycles of sleepiness and alertness,” says Dr Nasli R Ichaporia, neurologist, Sahyadri Super Speciality Hospital, Nagar Road, Pune.

Eating too close to bedtime keeps the body in digestion mode, making it harder to enter deep sleep. Dr Pankaj Agarwal, neurologist, Gleneagles Hospital, Mumbai, adds, “Dinner should be eaten three hours before bed. Caffeine should be avoided at least six hours before sleeping, and sugary snacks should be limited at night to ensure sound sleep.”

FOODS RICH IN TRYPTOPHAN

• Fish
• Eggs
• Dairy products
• Whole grains
• Turkey
• Bananas
• Pineapples
• Dark chocolate
• Nuts and seeds
• Leafy greens

FOOD HABITS BAD FOR SOUND SLEEP

● Consuming alcohol at night
● Eating fatty meals, spicy, sugary foods and refined carbohydrates
● Consuming sleep disrupters like MSG, caffeine and energy drinks, especially after 3 pm
● Eating meals at varying times throughout the day