All we want is to embrace our bed and have the best sleep while dreaming of ice cream and rainbows.

If we all got what we wanted, then you would not be here reading it and we would not be here writing it for you.

In our search for better sleep, having a good and effective diet plays the most important role which often gets ignored. While many “desi nuskhe” or old wives’ tales will promise you a restful night, it is crucial to separate the myths from what is true.

If you understand the nutrients and foods that genuinely enhance sleep and avoid the myths, you can unlock the secret to a more peaceful and dreamy slumber that will energize you every morning. 

Warm Milk Will Guarantee Sleep (No It Will Not!):

While warm milk contains tryptophan, the amount is not enough to make a significant impact. It can be more about the calming ritual than the milk itself. Rather food like chicken, nuts, and seeds contain a high amount of tryptophan, which is an amino acid that can help produce serotonin and melatonin, which will help you sleep better. Including these in your evening meal can produce the essential hormones that regulate sleep. Nuts and seeds like almonds, walnuts, pumpkin seeds, and sunflower seeds are excellent plant-based sources of tryptophan. Not only that, they also produce healthy fats and magnesium which will further support your health. 

Say NO to Carbs! (Rather say YES!):

We agree to some extent that rich meals can disrupt sleep, but complex carbohydrates which include whole grains can help increase serotonin levels and improve sleep when consumed in moderation. For example, oats. Whether enjoyed hot or cold, oatmeal can help prepare your body for sleep and keep you feeling satisfied throughout the night. Oats are naturally rich in magnesium and melatonin, both known to promote sleep. Consider preparing a simple nighttime snack by making overnight oats with dried fruits and seeds.

Eating Spicy Foods Can Cause Nightmares (It Screams MYTH!):

Spicy food can cause some kind of discomfort or indigestion but accusing it of nightmares is a bit too much that even we agree. It will surely lead to disrupted sleep if eaten too close to bedtime and can manifest a restless night rather than actual nightmares. Spicy foods can stimulate the digestive system and increase the temperature of your body making it difficult to fall asleep or to stay asleep peacefully. But again, it differs from person to person because few people have a better spice tolerance, and it also depends on the amount it has been consumed. Foods don’t cause nightmares, but it does help for better sleep like herbal tea. Chamomile tea and Peppermint Tea have calming properties and digestion which will help you relax before bedtime. The best part is that it is caffeine-free and is gentle on the stomach. 

Alcohol Helps You Sleep Better (MYTH. MYTH. MYTH.):

Alcohol can initially make you feel drowsy, but it can disrupt the natural sleep cycle, especially REM (rapid eye movement) sleep, which is important for cognitive function. Alcohol is metabolized throughout the night, but in the latter half, it can frequently wake you up thus disrupting the continuity of sleep. Hydration is needed to have a better sleeping cycle, not consumption of other fluids in large amounts. Staying hydrated can help ease the discomfort and will also help in digestion. Water also regulates body temperature which will help in staying asleep comfortably. 

You can also check out more on sleeping issues

End note:

The dream to sleep better begins with what is on your plate. The only way you can change your restless sleep into a restful one is by avoiding the myths and truths of diets and sleep. If you make it a routine to have a nutritious diet, then you can say bye-bye to those late-night stimulants. Your culinary habits can be your lullaby that can lead you to a dream filled with ice creams and rainbows. Your sweet dreams await with your spoon.