Tips for sound sleep

By Naini Setalvad | THE HANS INDIA |   Mar 19,2017 , 12:41 AM IST

“Early to bed and early to rise makes you healthy wealthy and wise”.

(File Image)
(File Image)

It is not obvious to  most  people that  the  human  body  is  run  by  a  biological  clock and  all  its  functions to  be  at  optimum  levels  is controlled  by  this  cyclic patterns.

The  stress  hormones adrenaline  and  cortisol  are  naturally  released  in the  blood  stream as the  sun rises in  the  morning  to  promote  physical  activity. Serotonin the happiness producing chemical is produced in response to sunlight. 

The  sleep  inducing  melatonin is  secreted in  response  to  darkness  at  night and  begins  after  dusk. Restoration  of  the  body  happens  in  deep  sleep  and  that  does not  happen  after  midnight,  it  is  two  hours  before as  melatonin has  begun  its  secretion  a  few hours  ago. 

Till the age of 32, my life was anti the natural   rhythms of life. I slept late and woke up late,  often was sleep deprived leading to innumerable health issues like body pain, poor performance, lowered immunity, short temper, indigestion , congestion and increased body weight and blood pressure...
When  life became  unbearable  I  went  on  a  weight  loss journey. 

This saw me pack in a lot in one day, along with working full time I was sleeping earlier and waking up early to exercise. I realised  that  when  I  did  not  follow  the  universal  laws  of  nature and being   sleep deprived slowed down my reflexes.

The positive relationship between healthy eating and correct sleeping became increasingly clear to me. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert and function optimally in the morning.

Changing my diet helped the process of systematic assimilation and absorption of nutrients from foods, simplifying digestion and elimination, resulting in good sleep, increased energy and improved immunity. I noticed a sharp drop in my cravings for bad quality quick-fix energy foods like caffeine and white sugar. 

Good sleep improves

  • Energy
  • Memory
  • Concentration 
  • Digestion
  • Helps repair wear and tear of muscles
  • Lowers the risk of heart diseases  
  • Prevents elevated  blood  pressure  
  • Reduces anxiety  
  • Reduces stress
  • Keeps the skin youthful and glowing
  • Prevents dark circles.
  • Prevents overeating  
  • Prevents indigestion 
  • Prevents body pain  
  • Improves absorption of vitamins and nutrition.
It is important to choose lighter and easily digestible foods at night that don’t cause indigestion and promote good sleep:

  • Water-based vegetables like the entire gourd family
  • Pumpkin
  • French beans
  • Drumsticks
  • Brown rice
  • Moong dal
Foods and herbs that promote sleep can be added to the diet in  the night:  

  • Poppy seeds 
  • Tulsi  
  • Chamomile  
  • Nutmeg 
  • Beetal  leaf
  • Dry figs 
  • Milk with honey
Lavender aroma helps you automatically calm down allowing you to fall asleep faster.

For a good sleep just follow these simple tips, the choice is yours!     


  • Alcohol is a  double  edged sword  it  can  induce  sleep  but  it  will  be  a  restless  sleep.
  • Caffeine disturbs sleep: Having foods and beverages containing caffeine especially after 4 pm affects sleep.
  • Drinking fluids too close to bedtime: Avoid fluids after dinner to reduce the need to go to the bathroom during the night.
  • High fat food especially fried as it activates indigestion.
  • Drugs containing caffeine.
  • Heavy spicy food as it leads to heart burn.  
  • Smoking: Cigarettes contains nicotine that has a similar effect as caffeine.
  • Dark chocolate contains a higher content of caffeine.  
  • Sugary foods.

Tags: Goodlife