BEST FOOD TO AVOID SLEEP DEPRIVATION

BEST FOOD AND DRINKS TO AVOID
SLEEP DEPRIVATION

     Healthy diet takes crucial part to avoid Sleep Deprivation.  Certain foods and drinks were helpful to fall asleep faster and sleep more soundly.Another important thing is avoid complex carbo-hydrates, high fats, high proteins such as baked goods, potato chips, burgers with heavy cheese, etc.,  Some foods are the best to avoid Sleep Deprivation like Vitamins and Minerals, fruits, warm milk etc., . Vitamins and Minerals helps and promote to sleep with consists of Tryptophan, Magnesium, Calcium, B-6 Vitamins.

I. TRYPTOPHAN:-   
         Tryptophan is an Amino acid which helps to conversion of hormone called Melatonin. Melatonin  helps to the human regular circadian rhythm (wake and sleep timings).

The best foods consists of Tryptophan as follows:

• Dairy products:  Milk, low fat yogurt (prepared from Double toned milk), Cheese,paneer[tofu].
• Sea food:  Salmon, Sardines, Tuna fish, Card, katla, rohu, vanjaram/ sear fish,mackerel,red snapper/korrameenu, etc contains Omega-3 fatty acids.[some fish are fresh water fish, some are sea fish]

• Chicken
• Nuts:    Cashew nuts, Almonds, Pea nuts, Wall nuts etc.

• Seeds:  Flax seeds, Sesame seeds, chia seeds, Pumpkin seeds and Sunflower seeds.

• Legumes:   Kidney Beans, Black Bean,chick peas,sprouts  which has rich protein.

• Fruits:   Apples, Bananas, Peaches, Avocado, Pineapple, Oranges cantaloupes.

• Vegetables:   Broccoli, Spinach, Onions,stewed tomatoes, cabbage,cauliflower, brinjal, luffa gourd[beerakaya],okra,etc.

• All green leafy vegetables - Kale, Cabbage, Bok choy / Chinese Cabbage, Spinach, Amaranth,  Coriander, Red Sorrel leaves etc.

• Grains:   Rice, Wheat, Barley, Corn, Oats which contains Vitamins  and Minerals and Amino acids.

• Eggs

• Dark chocolate

II.  MAGNESIUM: 
         It is a powerful mineral which helps to good sleep.  It is referred as "Sleep mineral".  It may help to reduce levels of the stress hormone Cortisol which disturbs our sleep.

Best sources of Magnesium:

• Green leafy vegetables:  Spinach,collard green,kale
• Micro Greens - Broccoli, Cauliflower, Lettuce, Onion, Cucumber, Amaranth / Thotakoora. 

          

• Fish:  Tuna, Mackerel, Halibut,sardines, Salmon, katla/ bengal carp, vanjaram/ sear fish,white carp /arjulu, rohu/ gandi/ carpo fish, korrameenu/ red snapper/ sole fish etc.

• Nuts:  Almonds (32% Magnesium), Cashew nuts, Pine nuts, Brazil nuts, Pea nuts, walnuts etc.

• Seeds:  Flax seeds, Sun flower seeds,sesame seeds, chia seeds ,hemp seeds.

• Fruits:  Banana Avocado figs, guavas,kiwifruit,strawberry,water melon,cantaloupe,papaya,black berry,red berry,grapes,apricots.

   

• Soyabeans,peas,bean,white beans,black eyed beans,kidney bean ,chick peas,lentils. and Low fat Yogurt ,milk, paneer /tofu.Dark chocolates, crabs, prawns, rice bran, brown rice, quinoa,wild rice.

III.  CALCIUM:  
             It is mineral which helps to the Brain to release Melatonin.  Lack of Calcium leads to wake up in the middle of the night.  

Rich sources of Calcium:

• Dairy products:   Low fat milk, Yogurt, Cheese, milk, paneer /tofu, puddings, chocolates, cakes, biscuits.

• Green leafy vegetables, Broccoli, Kale, Cabbage, Okra, Spinach, Tomatoes,  Bok choy / Chinese Cabbage etc.

• Sardines,salmon,katla,rohu,sear fish,sole fish,white carp.

• Fortified Cereals, black beans, rajma, Soya beans,

• Fortified Orange juice, Almond milk, Rice milk.

• Eggs, Crabs, Prawns.

• Breads, Grains

• Meat bones

• Green snap piece

• Sesame seeds

IV.  VITAMIN B6:
             It is helpful to convert Tryptophan into Melatonin. Lack of B6  with lowered Serotonin levels and  poor sleep. Deficiency of B6 raises depression, mood disorders which leads to Insomnia.

Rich sources of B6: 

• kiwi fruit,oranges.

• Flax seeds,sunflower seeds.

• Soyabeans and its products,white beans.

• Bananas, Avocado, Guava.

• White beans

• Fish: Tuna, Salmon, Halibut, katla, hilsa.

• Chicken, Meet: Lamb, Beef, Pork.

• Dried prunes

• Spinach

• Pistachio nuts

• Tart cherry juice

• Chamomile tea / Herbal tea

V.  DRINKS:  Some drinks are helpful to good sleep.  

• Warm milk,[milk contains lactobaccillus,bifido bacteria which is helpful to brain health] Almond milk 

• Valerian tea 

• Chamomile tea (this herbal tea contains Apigenin anti-oxidants to avoid chronic diseases (Cancer, heart problems) and reduce stress and anxiety.

• Tart cherry juice

• Peppermint tea

• Water

• Buttermilk

• Coconut water

• Lemon tea

• Green tea

• Black tea