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Poor sleep influences dietary choices and diet influences sleep quality. Poor sleep increases food intake and weight gain. Fish with bones, meat dairy, nuts and bananas are good for dinner to induce sleep. Sleeping keep the appetite hormones normal. Foods such as milk, chamomile, kiwi fruit and tart cherries can induce sleep.
Food and sleep affect day-to-day activities, impact organs’ function, immune system, hormone production and brain function. Melatonin is produced in the brain and the amount produce and how efficiently the brain uses it is influenced by diet.
One of the biggest influence on melatonin levels is the intake of a type of protein called tryptophan. Tryptophan is an essential amino acid -the building blocks of proteins. Essential amino acids are a group which the bodies cannot make, it can only be found through diet. B vitamins and magnesium help tryptophan to be more available in the body. Lack of good diet is equivalent to lacking of tryptophan, B vitamins or magnesium.
Pulses, beans and lentils contain high amounts of tryptophan and B vitamins. Adding tofu or paneer to a vegetable stew or curry can increase the likelihood of having good great night sleep. If you are hungry before bed, try a glass of semi-skimmed or skimmed milk, a small banana or a few nuts. Eat balanced diet, a balanced diet contains foods that are high in tryptophan.