ByPuja Gupta
July 8, 2020 (IANSlife) There is a strong correlation between sleep quality and dietary pattern. High intake of confectionary and noodles was associated with poor sleep quality, whereas a high intake of fish and vegetables was associated with good sleep quality.
Pariksha Rao, Chief Nutrition Officer, and Co-Founder Lil' Goodness and SCOOL Meal points out the importance of food quality and its impact of sleep, as evidenced by global Pittsburg Sleep Quality Index score.
Junk food contains high amounts of refined or simple carbohydrates which have a detrimental impact when compared to the total quantity of carbohydrate. Frequent consumption of energy drinks and sugar-sweetened beverages was associated with poor sleep quality. Other eating patterns like skipping breakfast and eating irregularly were strongly associated with poor sleep quality, she adds.
Rao lists down some food items that can improve sleep quality:
An amino acid called tryptophan plays a vital role in sleep quality. On the other hand carbohydrates make tryptophan more available to the brain, and that is why carbohydrate-heavy meals make us feel drowsy. Protein rich foods like milk and milk products, nuts etc. are the building blocks of tryptophan. So, the best bedtime snack is one that contains both a carbohydrate and protein, such as oats with milk, peanut butter on whole wheat toast, or cheese and vegetable crackers.
Low levels of omega-3 fatty acids can lead to sleep problems in children. Salmon or other fatty fish are great source of omega-3 fatty acids and can be a great dinner. Other rich sources of omega 3 are eggs, poultry, walnuts, chia seeds, broad beans, cauliflower greens, brussel sprouts, broccoli, wild rice, berries, plant oils such as flax oil, soybean oil, and canola oil or fortified foods such as yogurt, milk, and soy beverages.
Several other foods have sleep-promoting properties, like:
On the other hand try and keep your children away from high sugar containing beverages, caffeinated beverages and junk food, especially in late evening hours. Good hydration is a must throughout the day. Avoid a lot of liquid intake after dinner to prevent frequent visits to the bathroom at night, that can disrupt the sleep.
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Puja Gupta can be contacted at puja.g@ians.in