Getting a good night’s sleep is important for good health and well-being, but it is often difficult to achieve deep, uninterrupted sleep. However, dinner can play an important role in improving sleep quality. Certain foods contain nutrients that regulate the sleep cycle, induce relaxation, and facilitate the production of sleep-inducing hormones such as melatonin and serotonin.

Hot Milk with Turmeric (Haldi Doodh)

Warm milk is a traditional sleep aid, as it contains tryptophan, which enables the body to produce more melatonin. Adding turmeric makes the body healthy and comfortable due to its anti-inflammatory properties. Drinking a glass of warm milk mixed with turmeric at night helps in feeling relaxed and gives good sleep.

fenugreek (fenugreek) seeds

Fenugreek seeds help in good health as well as calming effect and also have good digestive properties. Fenugreek seeds can be added to the evening meal either by making methi paratha or by mixing it in vegetables. Fenugreek seeds may promote sleep.

Masoor Dal (Red Lentil Soup)

Masoor dal, which is red lentils, provides a good source of tryptophan which will help in producing serotonin and melatonin. This is a nice bowl of comforting soup made with mild spices, cumin and coriander. This can actually be a great dinner, as it is easy to digest and makes the person feel full and satiated, and will even help the person sleep.

3. Almonds

Almonds are rich in magnesium, an essential mineral that relaxes muscles. Magnesium helps regulate sleep cycles in the body. It has also been proven to improve both the duration and quality of sleep. Eating a small handful of almonds at dinner time helps prepare the body for rest and helps people fall asleep easily.

4. Leafy Greens

Another very important nutrient to consider is leafy vegetables. Spinach, kale and Swiss chard contain a lot of calcium, which helps the brain process melatonin more effectively. Calcium also promotes muscle relaxation; Therefore, when you are getting ready to sleep, your body will be able to relax easily. Adding leafy vegetables to your dinner will be an easy way to increase the quality of your sleep.

6. Bananas

Bananas are rich in potassium and magnesium, minerals that relax muscles and nerves. They also contain tryptophan, which helps stimulate serotonin production. A banana with lunch or as part of a light dinner can be a natural sleep aid.

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