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You all must have heard the saying ‘like food, like mind’, but do you know that whatever we eat has a deep impact on our sleep and our food habits also affect our sleep. In this regard, researchers believe that the role of our food and drink is very important in good sleep.

Scientists analyzed the eating and sleeping habits of 4500 adults and found that to sleep seven to eight hours a day, it is necessary to supply minerals like calcium, potassium and selenium to the body. These minerals are found in abundance in milk, almonds, potatoes and bananas and their consumption reduces the chances of incomplete sleep by 15 to 20 percent. Having complete sleep not only makes us feel refreshed the next morning but also relieves stress, which increases our concentration and sharpens our brain. Therefore, we can achieve good sleep as well as concentration by including the following food items in our diet-

1. Milk- People who have trouble sleeping can sleep better if they consume warm milk before sleeping. The reason for this is that milk contains abundant amounts of calcium which helps in sleep. Apart from this, cheese, yogurt and other dairy products are also useful for sleep.

2. Almond- Generally people consume almonds to sharpen their brain but a recent research has revealed that consumption of almonds supplies those chemicals in our body which are helpful in our sleep, hence consumption of almonds helps in our sleep.

3. Rice- You must have felt that after consuming rice, our body becomes heavy and we feel lazy, but in a recent research conducted in Australia, it has been found that white rice has abundant ‘glycemic index’ which helps in our sleep.

4. Herbal Tea- Chamomile tea and many other herbal teas are such that drinking them gives relief to our nerves due to which we fall asleep easily.

5. Honey- Honey naturally contains sugar and glucose which are useful for our sleep, hence we can get better sleep by including honey in our diet. If you want, you can also take it with chamomile tea or milk.

6. Hot beverages- Hot beverages are useful in our sleep, but by hot we do not mean tea or coffee. You can consume hot chocolate or hot milk as hot beverages, as these are useful for our sleep.

7. Grains and pulses- Cereals and pulses contain important nutrients like carbohydrates and proteins in sufficient quantities and are easily available, which are useful for our sleep.

8. Fat- We often associate fat with obesity but it is not so. Some fatty substances like coconut oil and MCT oil are very useful for our sleep. Also some vegetable oils are also effective for this.

9. Cherry- Experts say that consuming one glass of cherry juice every day completely eliminates insomnia. Therefore, you can get relief from insomnia by consuming cherries.

10. Lettuce leaves- Consumption of salad leaves is also very useful for our sleep. You can also consume it with mint.

11. Walnut- Walnuts provide us with a large amount of ‘tript fan’, due to which its use is very effective for our sleep.

12. Fish oil- Various researches have proved that consumption of fish oil is not only useful for our heart and brain but it also helps in our sleep.

Insomnia Diet Tips in Hindi: Vitamins that help in sleep

You can get rid of insomnia by consuming the following vitamins and minerals-

1. Calcium- Low fat yogurt, milk, cheese and orange etc.
2. Zinc- Beef, flax seeds, garlic, dark chocolate, brown rice, peas etc.
3. Copper- Grains, beans, nuts, potatoes, greens etc.
4. Iron- Musk, Amla, green vegetables, jerk meat, spinach etc.
5. Vitamin B- Banana, potato, chicken, turnip.
6. Magnesium- Fish, pumpkin seeds and greens etc.