Insomnia is a serious health issue and a common sleep disorder in which a person has trouble falling asleep.
While short-term insomnia is caused by stress, any changes made in your schedule or the environment, the reason for long-term or chronic insomnia is still not known.
In chronic insomnia, most people aren't able to fall asleep for 3 or more nights a week and lasts more than 3 months.
If you have short-term insomnia, nutritionist Lovneet Batra shared a post about how foods can naturally instill sleep without you taking pills.
"Essential nutrients such as magnesium, calcium, zinc, and certain B vitamins help with sleep symptoms. The essential amino acid tryptophan must be converted by the brain into serotonin. Serotonin is in turn converted to melatonin. Low levels of melatonin and serotonin can lead to insomnia and other sleep disorders," the expert wrote.
Warm milk
She wrote, "Compounds in milk, specifically tryptophan and melatonin — may help you fall asleep."
Barley grass powder
Rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium, and magnesium, barley grass powder is also recommended by the nutritionist.
Walnuts
Lovneet Batra suggested that eating walnuts improves sleep quality, as they are one of the best food sources of melatonin.
"The fatty acid makeup of walnuts may also contribute to better sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that is converted to DHA in the body. DHA may increase serotonin production," she wrote.
Roasted pumpkin seeds
Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. "The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality," she added.
Bananas
Bananas are rich in sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbs, and potassium, all of which have been linked to improved sleep, suggested the expert.
Soaked chia seeds
Rich in tryptophan, chia seeds contain this amino acid that regulates sleep patterns by improving your mood.
Source: India Today