IDEAL DINNER FOODS

·      A sound night sleep is essential for remaining mentally sharp and productive throughout the day, and for ensuring that you are emotionally balanced.

·      Chemically-formulated sleep medications are often addictive and known to have serious side-effects.

·      The safest and most undemanding solution to all your sleep problems is food that will optimize your overall sleeping pattern and halt serious complications such as insomnia.

1. Whole-wheat Rotis with Potatoes

·      Most carbohydrate sources, particularly those rich in complex carbohydrates, like whole wheat ensure better sleep.

·      Rotis made from whole wheat flour help to promote sleep by stimulating release of insulin.

·      This hormone is a stimulant for ensuring that tryptophan is directed towards the brain.

·      Here, tryptophan is metabolized into serotonin which in turn is the primary biochemical for a general feeling of wellness.

·      It fights stress or anxiety-induced sleep disturbances.

·      Ideally, these rotis should be combined with at least one potato-based dish, as potatoes breakdown the acids that interfere with the metabolism of tryptophan.

 

2. Spinach Combined with Low-fat Yogurt

·      Whether consumed with whole wheat chapattis or brown rice, spinach is a recommended dietary sleeping aid.

·      Most leafy green vegetables like spinach are a rich source of iron which neutralizes "Restless Legs Syndrome".

·      This condition is a form of subdued hyperactivity or an anxious reaction to any persistent thought that prevents onset of sleep.

·      A recommended combination with spinach is having low-fat yogurt, which is a proven source of magnesium and calcium.

·      These two micro-nutrients are essentially sleep-supportive minerals that promote deeper, more relaxing sleep.

·      Eating yogurt with spinach also ensures that absorption of iron is comprehensive.

 

3. Beans with Flax Seed Rotis

·      Beans in form of kidney beans are a rich source of B vitamins including Folic Acid, B6 and B12.

·      These are vital, sleep vitamins, i.e. they help in regulating the sleep cycles and assist metabolic process related to serotonin.

·      Flax seed, or Alsi, is commonly used as a fiber and nutrition resource in the form of flax seed oil or as a flour ingredient.

·      Grounded flax seed should be added to the whole wheat flour.

·      Flax seeds are enriched with Omega 3 Fatty Acids that fight stress by aiding the complete absorption of serotonin.

 

4. Cauliflower/Kale (Javi) with Whole Wheat Rotis

·      Many green vegetables are a natural source of Tryptophan.

·      Among these, Kale or Javi is recommended for dinner.

·      Javi also contains biochemicals that fight-off anxiety.

·      When combined with tryptophan-boosters like whole wheat bread or rotis, it acts like the perfect sleep-promoting meal.

·      If you cannot find Javi, you can use cauliflower or cabbage.

 

5. Cooked Lentils with Brown Rice

·      Carbohydrate foods that are high in fibre aid the gradual release of Tryptophan, ensuring that the stress-fighting capabilities of Tryptophan are sustained over a longer period.

·      Among these, high-glycemic foods like brown rice are recommended which can be combined with cooked dals.

·      Lentils are another high-tryptophan food item.

•   These are easy-to-digest and also provide the body with essential proteins.