Insomnia: Add berries, banana, kiwi, pineapple to combat with this sleep disorder
Insomnia is a condition where individuals struggle to fall asleep or stay asleep, resulting in poor sleep quality. Here are nine fruits that can aid in combating insomnia.
Insomnia is a sleep disorder characterised by difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep, despite adequate opportunity. It can lead to daytime fatigue, irritability, difficulty concentrating, and impaired performance. Insomnia can stem from various factors, including psychological, physiological, and environmental triggers. Psychological factors such as stress, anxiety, and depression often contribute significantly, leading to racing thoughts or heightened arousal that interfere with sleep onset. Physiological conditions like chronic pain, asthma, or gastrointestinal disorders can also disrupt sleep patterns. Poor sleep hygiene, such as irregular sleep schedules, excessive use of electronic devices before bed, or sleeping in an uncomfortable environment, further exacerbates the problem. Additionally, certain medications, substance use (like caffeine or alcohol), and lifestyle choices play roles in the development and persistence of insomnia. Several fruits can aid in combating insomnia by promoting relaxation, providing nutrients that support sleep-inducing hormones, or helping to regulate sleep-wake cycles. Here are some examples suggested by Delhi-based dietician and mental health coach Rashmi Narang. (Image: Canva)
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Kiwi: It contains serotonin and antioxidants that promote relaxation and reduce inflammation, enhancing sleep quality. It's a natural aid for calming the body and mind before bedtime, potentially improving overall sleep duration and quality. (Image: Canva)
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Cherries: Tart cherries are rich in melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice can help in falling asleep faster and experiencing deeper, more restorative sleep, making them beneficial for those struggling with insomnia or irregular sleep patterns. (Image: Canva)
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Bananas: Packed with potassium and magnesium, bananas relax muscles and nerves, promoting deeper and more restful sleep. They are also a good source of tryptophan, which the body converts into serotonin and melatonin, further supporting sleep regulation and quality. (Image: Canva)
Pineapple: Pineapple naturally boosts melatonin production in the body, aiding in the regulation of sleep patterns and improving sleep efficiency. Its tropical flavor makes it a refreshing evening snack that can help induce relaxation and prepare the body for a restful night's sleep. (Image: Canva)
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Oranges: High in vitamin C, oranges reduce stress and promote relaxation, facilitating better sleep. The citrus fruit's natural sweetness and hydrating properties make it a soothing choice before bed, potentially aiding in winding down and preparing for a peaceful night's rest. (Image: Canva)
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Berries: Berries like strawberries, blueberries, and raspberries are rich in antioxidants and vitamins that support sleep by reducing oxidative stress and inflammation. Their natural sweetness and fibre content make them a healthy dessert or evening snack option that can promote overall health and well-being, including better sleep quality. (Image: Canva)
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Avocado: Avocado's healthy fats stabilise blood sugar levels and promote a feeling of fullness, preventing nighttime awakenings and promoting uninterrupted sleep. Its creamy texture and mild flavour make it a versatile ingredient in bedtime snacks or meals, contributing to a balanced diet that supports restorative sleep. (Image: Canva)
Grapes: It contains natural melatonin, which aids in the regulation of the sleep cycle and improves sleep duration. Their juicy sweetness and ease of consumption make them a convenient and beneficial snack option before bed, potentially helping to induce relaxation and prepare the body for sleep. (Image: Canva)
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Papaya: Papaya's digestive enzymes and antioxidants improve gut health, indirectly enhancing sleep quality by supporting digestion. Its tropical flavour and nutrient density make it a refreshing addition to evening meals or snacks, aiding in overall digestion and potentially reducing discomfort that could disrupt sleep. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
