Sleep With Diet and Nutrition:
Ahara (food), nidra (sleep), and brahmacarya (cultivating inner peace and harmony) play a significant role in preserving health. A healthy person has the ability to sleep well and for an appropriate length of time (Kashyapa Samhita). We fall asleep when the mind and the sense organs become worn out. Sleep is described in ancient Ayurvedic texts as a provider of happiness, nourishment, strength, aphrodisiac qualities, and longevity. Furthermore, the quality of one’s sleep affects various aspects, including strength and weakness, virility and sterility, wisdom and ignorance, and even life and death (Caraka Samhita).
The anatomical and physiological factors involved in sleep are manovaha srotas (the system of mental function), hridaya (seat of consciousness), tamas (the mental aspect of inertia and darkness), and sleshma (body humor representing the liquid and solid elements). Therefore, a balanced state and proper physiological functioning of all these factors are essential for experiencing good quality sleep. ‘Vata’ is the main body humor that may produce insomnia, while an imbalance of ‘pitta’ may also cause insomnia. Thus, balancing vata is pivotal in managing insomnia.
Among the various causes of insomnia, Ayurveda emphasizes the importance of food as both a cause and a treatment for insomnia. Unhealthy eating habits, excessive consumption of foods that aggravate vata and pitta, and dry, fried, or spicy foods are examples that can contribute to insomnia. Vata has light, dry, and cold qualities, and foods with these qualities increase vata, potentially leading to pathological conditions. Hot, oily foods that are sweet,sour, or salty should be used to balance vata. When pitta is involved, cooling, sweet, bitter, and astringent foods should be used to balance pitta.
Nutrients may favour the production of hormones including growth hormone, prolactin, testosterone, melatonin and serotonin play a role in circadian rhythm. Nutrients inhibiting the release of such hormones influence the quality of life.
A study has shown that the sleep quality was increased following a low glyceamic diet four hours before sleep. Tryptophan, an amino acid found in foods like turkey, eggs, and cheese, is a precursor to serotonin, which helps in producing melatonin, the sleep hormone. Magnesium, present in leafy greens, nuts, and seeds, promotes relaxation and improves sleep quality by calming the nervous system. Vitamin B6, found in bananas and fortified cereals, helps convert tryptophan into serotonin.
Sleep-Friendly Foods to Include
- Cherries and Kiwi: These fruits are rich in melatonin.
- Fatty Fish: Salmon and mackerel are high in omega-3s and vitamin D, both linked to better sleep.
- Herbal Teas: Chamomile and peppermint tea can promote relaxation.
- Whole Grains: Quinoa and barley support steady blood sugar levels.
You can make mindful choices of food to promote sleep by understanding how nutrition affects sleep. And that would be an opportunity to invest in your health and well-being.
Reference
Ayurvedic compendiums: Kashyapa Samhita, Caraka Samhita Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients. 2022 May 2;14(9):1912. doi: 10.3390/nu14091912. PMID: 35565879; PMCID: PMC9103473.
About the reviewer
Dr Palitha Serasinghe – PhD
is a Ayurveda Consultant and
Physician with over
forty years of experience
