5 food items to include for better sleep

​​Do you struggle to get a good night’s sleep? Do you find yourself tossing and turning all night, unable to drift off into a peaceful slumber? The answer to your sleep problems may be closer than you think. In fact, it might be sitting in your kitchen right now, waiting to be savoured. That’s right, we’re talking about Indian food!

Indian cuisine is known for its bold flavours and spices, but did you know that some of these ingredients can actually promote better sleep? Here are 5 Indian food items to include in your diet for a better night’s sleep.

1. Turmeric

Turmeric is a vibrant yellow spice commonly used in Indian cuisine. It contains a powerful antioxidant called curcumin, which has anti-inflammatory properties and may improve brain function. In addition, turmeric has been shown to help regulate sleep-wake cycles by increasing the production of melatonin, the hormone that helps you sleep.

One popular way to incorporate turmeric into your diet is by making golden milk. Simply heat up milk (dairy or non-dairy) with a teaspoon of turmeric, a pinch of black pepper (which helps your body absorb the curcumin), and a little honey for sweetness. Sip on this warm and comforting beverage before bed for a relaxing night’s sleep.

1. Ashwagandha

Ashwagandha is a herb commonly used in Ayurvedic medicine. It has a calming effect on the body and mind, and may help reduce stress and anxiety levels. This, in turn, can lead to better sleep quality.

You can take ashwagandha supplements or add the powder to smoothies, but one delicious way to incorporate this herb into your diet is by making ashwagandha lassi. Blend together plain yogurt, water, honey, and a teaspoon of ashwagandha powder for a refreshing and sleep-promoting beverage.

1. Cardamom

Cardamom is a spice with a distinct, sweet flavour. It is often used in Indian desserts and chai tea, but it also has sleep-promoting properties. Cardamom contains a compound called myrcene, which has sedative effects and may help you fall asleep faster.

Try adding a pinch of ground cardamom to your tea, oatmeal, or smoothie. Or, make a cardamom-infused milk by simmering milk with a few cardamom pods and a little honey.

1. Chamomile

Chamomile is a herb commonly used to promote relaxation and sleep. It contains apigenin, a compound that binds to specific receptors in the brain and helps reduce anxiety and promote sleepiness.

Chamomile tea is a classic bedtime beverage, but you can also add dried chamomile flowers to your smoothies or oatmeal for a sleep-promoting boost.

1. Almonds

Almonds are a nutrient-dense food that is high in magnesium, a mineral that is essential for healthy sleep. Magnesium helps calm the nervous system and promote relaxation, which can lead to better sleep quality.

Almonds are a great snack to have before bed, but you can also incorporate them into your meals. Try adding almond butter to your smoothies or oatmeal, or top your dinner with sliced almonds for a crunchy and sleep-promoting garnish.

Incorporating these 5 Indian food items into your diet can help promote better sleep quality and quantity. So, the next time you’re looking for a delicious and sleep-promoting meal or snack, turn to the flavours of India. Your taste buds and your sleep schedule will thank you!