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In order to get quality life, one should also have sound sleep. A healthy diet with regular exercises will not only ensure better sleep but also improve the quality of life. Improper sleep can increase the risk of many diseases like hypertension, diabetes, Hearth problem and also affects the immune system etc. According to many researchers and nutritionists , adding certain foods and drink with regular exercise will keep the body relax and provide better sleep. 

There are many chemicals, amino acids, enzymes, nutrients, and hormones, which work together to promote good sleep and regulate the sleep cycle. These include:

Foods and Drinks that help better sleep

According to experts and healthcare, sleep deprivation has become a very common problem during covid-19 pandemic, created lots of anxiety and depression among people. Some foods and drinks can really help to control stress and keep the body relaxed and ensure sleep includes:

Banana

The common fruits available, is rich in magnesium and potassium. Eating one banana daily will give better sleep. It also help to control blood pressure level. 

Nuts 

Almond, walnuts, pistachio and cashews are the healthiest nuts, which help to improve serotonin level. These are popularly known to boost heart health and help to sleep better. 

Kiwifruit

Kiwi is found to promote better sleep as it contains many sleep promoting compounds. Few research found a link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced better sleep and also took less time to fall asleep. 

Beverages

Many drinks like herbal tea which includes Chamomile or peppermint tea and milk, help to relax body and promote better sleep, which can be taken before bedtime. 

Foods Rich in Tryptophan

Lean proteins like chicken, turkey, fish, yogurt, low fat cheese are rich in tryptophan, which improve serotonin levels. Taking during the day will help to promote better sleep at night. A healthy lifestyle with regular exercise can also help you ensure a good night's sleep.

Foods that Harm Your Sleep: There are many foods that harm your sleep, which includes

• Avoid foods such as spicy or rich foods as it cause heartburn
• Avoid foods and drinks that contain caffeine before bedtime
• Avoid white bread, white pasta, and sugary foods
• Avoid Alcohol, as it make to fall asleep but doesn’t give proper sleep 

Summary

Sleep affects every aspect of Health. Improper sleep may be the reason for many diseases. It also affects immune system. While as proper sleep will not only give you better health but also boost your mood and overall activity. Luckily many foods and drinks are available that contain many compounds that help to promote better sleep. 

Simple changes in lifestyle and diet, will help to give you better sleep. It is recommended to add sleep promoting food, if you are struggling with sleep.