Journalism of Courage
This is an archive article published on December 14, 2022
Poor sleep can ‘affect almost every tissue in the body’; have this wonder tea and snooze away
"We focus a lot on high melatonin foods to get better sleep but we must understand that sleeplessness is also caused by deficiencies like potassium, magnesium, vitamin C, calcium, and high stress levels," Shikha Gupta, a nutritionist, said
Here's how to sleep well (Source: Getty Images/Thinkstock)
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Poor sleep can ‘affect almost every tissue in the body’; have this wonder tea and snooze away
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Sleep evades many people who end up tossing and turning in bed for hours. While certain lifestyle habits can be blamed for lack of sleep, it is essential to sleep for at least eight hours every night for a healthy mind and body. But if you too have been struggling to catch some shuteye, nutritionist Leema Mahajan has the perfect solution for you!
“Poor sleep can affect almost every tissue in the body. If you have been suffering from insomnia for a long time, it is advisable to see your doctor,” Mahajan captioned her post, as she shared a simple hack she swears by. The hack is not only effective to get quality sleep, but is also delicious.
“Trouble falling asleep? Try this tea,” she wrote.
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How to make it?
Ingredients
1 glass – Water
Pinch – Nutmeg powder
8-10 – Black raisins, soaked
2 strands – Saffron
Method
*Boil 1 glass of water
*Add a pinch of nutmeg
*Add black raisins
*Let this mixture boil.
*Then add saffron strands.
How does this concoction help?
*According to Mahajan, nutmeg contains a compound called trimyristin, which induces sleep and helps in calming the muscles.
*Raisins have melatonin, the hormone that regulates sleep-wake cycle.
*Saffron or kesar has crocetin that helps to improve the quality of sleep.
Nuts like almonds are a healthy snacking choice (Source: Getty Images/Thinkstock)
When should you have this tea?
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Drink this tea an hour before bed to induce sleep and improve the quality of sleep.
Apart from resorting to remedies, one also must analyse the underlying health issues, Shikha Gupta, celebrity nutritionist, told indianexpress.com. “We focus a lot on high melatonin foods to get better sleep but we must understand that sleeplessness is also caused by deficiencies like potassium, magnesium, vitamin C, calcium, and high stress levels i.e high cortisol in today’s time. This is an unknown factor that most people are ignoring,” she added.
Foods that one must include for better sleep are
Dark green, leafy vegetables
One big cup of green saag is loaded with potassium and calcium — both of which are calming minerals. In fact, calcium supplement along with magnesium at bedtime has shown to improve sleep a lot, she said.
Almonds
Rich in magnesium, almonds help to relax the nervous system to sleep better.
Lemons, oranges, and peppers
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They are rich sources of vitamin C that help to reduce adrenal fatigue (stress) — one of the major reasons for sleep apnea.
Celery juice
Gupta said that celery helps relax the nervous system, which induces better sleep.
Apart from this, foods that are rich in serotonin that can induce sleep are
White rice
Fish and eggs
Unprocessed cheese and organic grass fed dairy
Nuts and seeds
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To support with herbs, one can also try nutmeg, chamomile, and turmeric, Gupta shared.
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