Things to incorporate and avoid in your diet

• Eat early: You should have your dinner at least two to three hours before you sleep. Full stomach will hinder your sleeping routine. By the time you sleep, the food should get digested.
• Avoid spicy and heavy food: You should always stay away from heavy, spicy food for dinner as these foods are known to cause heart burn and you will face difficulty to get sleep.

• Drink a glass of milk: A cup of warm milk induces sleep. You can also consider a cup of ice cream or a low fat dessert instead of milk.
• Have cherries: Cherries are rich in melatonin that helps inducing sleep. You can eat fresh or dried cherries just before you go to bed.
• Indulge in a light snack: Carbohydrates and dairy products are known to induce sleep. Dairy products contain tryptophan, a substance that helps to get sleep. There are various other foods that contain tryptophan like bananas, honey and oats.
• Don’t drink alcohol: Initially alcohol makes you drowsier, but later on you will have a very disturbed sleep.
• Avoid fats: People who tend to eat more fatty substances have difficulty in sleeping.

By Mandeep