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From almonds to kiwi, take a look at some foods that will help you sleep like a baby. 

Struggling with insomnia? Food items to help you sleep well 

Here's a list of foods you can include in your diet to help tackle insomnia.

From almonds to kiwi, take a look at some foods that will help you sleep like a baby.&nbsp;

Getting a good uninterrupted 7-9 hours of sleep every night is essential for overall health and well-being. However, a lot of us suffer from insomnia or sleeping disorders. Certain dietary changes could help fight insomnia.
Here's a list of foods you can include in your diet to help tackle insomnia.
Almonds&nbsp;
Add some almonds to your snacking regimen, if you're struggling with insomnia. They are rich sources of magnesium and the hormone melatonin, which helps boost sleep quality.&nbsp;
Kiwis
Eating kiwis an hour before going to bed could help beat insomnia. The nutritious fruit helps release serotonin in the body that not only helps you to fall asleep quickly but also ensures that you sleep well through the night.&nbsp;
Walnuts&nbsp;
Research states that the fatty acids in walnuts could improve your sleep cycle. Pop in a handful of walnuts before bed and watch your sleep pattern improve.
Bananas&nbsp;
Bananas are a rich source of magnesium and they also contain tryptophan. Both these help in inducing a good night&rsquo;s sleep! Along with magnesium, bananas are also rich in potassium which serves as a muscle and nerve relaxant.
White rice&nbsp;
White rice has a high glycemic index. Studies show that when food items with a high glycemic index are consumed a few hours before bedtime, they may help in improving sleep quality.
Also watch:<a href="https://www.editorji.com/story/what-is-weight-cycling-and-how-can-it-lead-to-insomnia-in-women-1622092969365"> What is weight cycling and how can it lead to insomnia in women?</a>

Studies have proved that even a moderate amount of light while sleeping, can have an adverse effect on our cardiovascular and metabolic health. 

Sleeping with lights on : Sleeping with a dim light on disrupts our health

Sleeping with a dim light on disrupts our health

Studies have proved that even a moderate amount of light while sleeping, can have an adverse effect on our cardiovascular and metabolic health.&nbsp;

Sleeping with lights on&nbsp; : Are you scared of darkness and keep a dim light on while sleeping? Then let us tell you that a recent study at Northwestern University says that even the slightest artificial light can be harmful for your health. It can have an adverse effect on our cardiovascular and metabolic health.
Experts at the Center for Circadian and Sleep Medicine at Northwestern University say that even a small amount of light entering through the eyes to the brain can predispose people to chronic diseases.&nbsp;
Studies also show that artificial light at night can suppress melatonin levels, that can cause several diseases, including cancer and diabetes. Melatonin is a hormone that promotes sleep and is typically suppressed during the day and rises at night. &nbsp;
Sleeping with a dim light on, also disrupts our sleep-wake cycle, affecting our ability to appropriately secrete insulin that controls our blood sugar.&nbsp;
So, now is the time to win over your fear of darkness in order to stay healthier.&nbsp;

According to medical experts, eating chocolate before your bedtime is a pretty bad idea.

Chocolate Side effects: Why is chocolate before bedtime such a big no-no?

What is the best time to eat chocolate? Find out what medical experts have to say!

Why is chocolate before bedtime such a big no-no?

PATH:&nbsp;X:\12-01-2022\LIFESTYLE --&nbsp;LS_Why is chocolate before bedtime such a big no-no-_VS_Sai

According to medical experts, eating chocolate before your bedtime is a pretty bad idea.

You might have heard people say that there&rsquo;s no harm in nibbling on a small block of dark chocolate&nbsp;after your meal. In fact, eating a bit of dark chocolate can actually be good for you!&nbsp;
But what time of the day you&rsquo;re enjoying your chocolate makes all the difference.&nbsp;According to medical experts, eating chocolate before your bedtime is a pretty bad idea.
The caffeine quotient
First of all, chocolates contain caffeine. While the amount may vary with each bar, caffeine in any amount isn&rsquo;t doing you any favours when it comes to getting deep&nbsp;sleep.
Not your nap time friend
Second, chocolate also contains a compound called theobromine. This is the stuff that makes chocolates bad for cats and dogs. Theobromine can increase heart rate and cause sleeplessness.
Some research has even linked chocolate consumption too close to bedtime with nightmares and night terrors.&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com//the-dark-truth-about-chocolate-1594116193704">The 'dark' truth about chocolate</a>&nbsp;
All in all, chocolates are rich in caffeine, sugar and fats. Eating some before bed forces your body to process all these complex nutrients at the time when your body should ideally be getting into the &lsquo;rest and digest&rsquo; mode.
What is the best time to eat chocolate?
The bottom line is that if you want to reap the benefits of dark or milk chocolate, it is better to enjoy it as a post-lunch dessert. As a thumb rule, you should avoid having chocolate after 5 pm to&nbsp;safeguard&nbsp;your sleep hours.&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/lifestyle-news/can-eating-milk-chocolate-in-the-morning-help-in-weight-loss-1626090806613">Can eating milk chocolate in the morning help in weight loss?</a>&nbsp;

Surprisingly, the findings suggested that instrumental music, that many might consider harmless, led to even worse sleep quality and nearly twice as many earworms. 

Do you listen to music to fall asleep? Here's why it may work against you

Jamming to your favourite tunes after a tiring day is the chosen form of relaxation for many. And while music is a great way to wind down, it may not be&nbsp;great at&nbsp;helping you fall&nbsp;asleep&nbsp;quickly.&nbsp;&nbsp;
Surprised? Let&rsquo;s see what science has to say.&nbsp;&nbsp;
Researchers&nbsp;in the US&nbsp;investigated the relationship between listening to music and sleep. Led by sleep researcher PhD Michael Scullin, the team studied a mechanism called involuntary musical imagery, or &ldquo;earworms,&rdquo; which is when a song or tune replays over and over in a person&rsquo;s mind.&nbsp;
The study found that&nbsp;our brains continue to process music even&nbsp;after&nbsp;we&rsquo;ve turned off the player, and apparently this&nbsp;also&nbsp;happens when we&rsquo;re&nbsp;asleep.&nbsp;The experimental study published in Psychological Science discovered that those&nbsp;who experience earworms regularly at night &mdash;&nbsp;that is&nbsp;once or twice per week &mdash; were six&nbsp;times more&nbsp;likely to have poor sleep quality than the non-earworm crowd.&nbsp;
Surprisingly, the findings suggested that instrumental music, that many might consider harmless,&nbsp;led to even worse sleep&nbsp;quality and nearly&nbsp;twice as many earworms.&nbsp;The study&rsquo;s findings contradict the common notion of music as a hypnotic that may help you sleep.&nbsp;&nbsp;
The&nbsp;lead&nbsp;author cautions people to avoid listening to&nbsp;any&nbsp;music before bedtime and&nbsp;instead,&nbsp;engage in&nbsp;a&nbsp;cognitive activity like solving&nbsp;crosswords or decision making to clear your brain&nbsp;of annoying&nbsp;earworms.&nbsp;&nbsp;

Do you listen to music at bedtime to relax and fall asleep?&nbsp;
Music may not be great at helping you dose off.&nbsp;Here's why
Researchers studied earworms&nbsp;which is&nbsp;when a tune gets stuck in your mind
Our brain keeps processing music even after we've fallen asleep
People who face earworms&nbsp;regularly 6X more likely to have poor sleep
Instrumental music at bedtime led to even worse sleep quality
Findings contradict the belief that light music helps induce sleep
Avoid music at bedtime, engage in a cognitive activity like crosswords

Surprisingly, the findings suggested that instrumental music, that many might consider harmless,&nbsp;led to even worse sleep&nbsp;quality and nearly&nbsp;twice as many earworms.&nbsp;

Jamming to your favourite tunes after a tiring day is the chosen form of relaxation for many. And while music is a great way to wind down, it may not be&nbsp;great at&nbsp;helping you fall&nbsp;asleep&nbsp;quickly.&nbsp;&nbsp;
Surprised? Let&rsquo;s see what science has to say.&nbsp;&nbsp;
Researchers&nbsp;in the US&nbsp;investigated the relationship between listening to music and sleep. Led by sleep researcher PhD Michael Scullin, the team studied a mechanism called involuntary musical imagery, or &ldquo;earworms,&rdquo; which is when a song or tune replays over and over in a person&rsquo;s mind.&nbsp;
The study found that&nbsp;our brains continue to process <a href="https://www.editorji.com/story/how-music-is-helping-patients-calm-down-before-surgery-1563878110906" target="_blank">music</a> even&nbsp;after&nbsp;we&rsquo;ve turned off the player, and apparently this&nbsp;also&nbsp;happens when we&rsquo;re&nbsp;asleep.&nbsp;The experimental study published in Psychological Science discovered that those&nbsp;who experience earworms regularly at night &mdash;&nbsp;that is&nbsp;once or twice per week &mdash; were six&nbsp;times more&nbsp;likely to have poor sleep quality than the non-earworm crowd.&nbsp;
Surprisingly, the findings suggested that instrumental music, that many might consider harmless,&nbsp;led to even worse sleep&nbsp;quality and nearly&nbsp;twice as many earworms.&nbsp;The study&rsquo;s findings contradict the common notion of music as a hypnotic that may help you <a href="https://www.editorji.com/story/millennials-disregard-for-a-healthy-sleep-can-cause-some-serious-risks-1624011669411" target="_blank">sleep</a>.&nbsp;&nbsp;
The&nbsp;lead&nbsp;author cautions people to avoid listening to&nbsp;any&nbsp;music before bedtime and&nbsp;instead,&nbsp;engage in&nbsp;a&nbsp;cognitive activity like solving&nbsp;crosswords or decision making to clear your brain&nbsp;of annoying&nbsp;earworms.&nbsp;&nbsp;

According to the latest study published in the Journal of Cardiovascular Nursing, women with a history of weight cycling have increased rates of insomnia and other sleep disorders. &nbsp;
Weight cycling refers to the process of losing at least 10 pounds, only to gain it back and repeat the cycle again shortly thereafter. As per the report, this usually occurs when a person repeatedly starts and stops restrictive dieting.
What&rsquo;s alarming are the risks and issues that come with weight cycling. The researchers have associated history of weight cycling with poor sleep, including short sleep duration, frequent use of sleep medications, severe insomnia, greater sleep disturbances and daytime dysfunction amongst women. They also observed the high risk of developing Obstructive Sleep Apnea.
The researchers analysed data on 506 women, the average age being 37 years, enrolled in an ongoing American Heart Association-funded "Go Red for Women" research project. The women represented every stage of adult life, from childbearing to premenopausal and menopausal. It was observed that approximately 72 percent of the women reported episodes of weight cycling. In the majority of the cases, episodes of weight cycling had resulted in poor sleep quality. &nbsp;There supposedly seems to exist an &ldquo;intricate interplay&rdquo; between sleep and weight cycling.
The researchers have emphasised the need to ask women about their history of weight cycling in order to identify their risk for sleep problems. The findings also suggest that maintaining a&nbsp;stable body weight over time will go a long way in helping sleep disorders.

What is weight cycling and how can it lead to insomnia in women?

According to the latest study published in the Journal of Cardiovascular Nursing, women with a history of weight cycling have increased rates of insomnia and other sleep disorders. &nbsp;
Weight cycling refers to the process of losing at least 10 pounds, only to gain it back and repeat the cycle again shortly thereafter. As per the report, this usually occurs when a person repeatedly starts and stops restrictive dieting.
What&rsquo;s alarming are the risks and issues that come with weight cycling. The researchers have associated history of weight cycling with poor sleep, including short sleep duration, frequent use of sleep medications, severe insomnia, greater sleep disturbances, and daytime dysfunction amongst women. They also observed the high risk of developing Obstructive Sleep Apnea.
The researchers analysed data on 506 women, the average age being 37 years, enrolled in an ongoing American Heart Association-funded "Go Red for Women" research project. The women represented every stage of adult life, from childbearing to premenopausal and menopausal. It was observed that approximately 72 percent of the women reported episodes of weight cycling. In the majority of the cases, episodes of weight cycling had resulted in poor sleep quality. &nbsp;There supposedly seems to exist an &ldquo;intricate interplay&rdquo; between sleep and weight loss/ weight gain.
The researchers have emphasised the need to ask women about their history of weight cycling in order to identify their risk for sleep problems. The findings also suggest that maintaining a&nbsp;stable body weight over time will go a long way in promoting helping disorders.

According to the latest study published in the Journal of Cardiovascular Nursing, women with a history of weight cycling have increased rates of insomnia and other sleep disorders. &nbsp;
Weight cycling refers to the process of losing at least 10 pounds, only to gain it back and repeat the cycle again shortly thereafter. As per the report, this usually occurs when a person repeatedly starts and stops restrictive dieting.
What&rsquo;s alarming are the risks and issues that come with weight cycling. The researchers have associated history of weight cycling with poor sleep, including short sleep duration, frequent use of sleep medications, severe insomnia, greater sleep disturbances and daytime dysfunction amongst women. They also observed the high risk of developing Obstructive Sleep Apnea.
The researchers analysed data on 506 women, the average age being 37 years, enrolled in an ongoing American Heart Association-funded "Go Red for Women" research project. The women represented every stage of adult life, from childbearing to premenopausal and menopausal. It was observed that approximately 72 percent of the women reported episodes of weight cycling. In the majority of the cases, episodes of weight cycling had resulted in poor sleep quality. &nbsp;There supposedly seems to exist an &ldquo;intricate interplay&rdquo; between sleep and weight cycling.
The researchers have emphasised the need to ask women about their history of weight cycling in order to identify their risk for sleep problems. The findings also suggest that maintaining a&nbsp;stable body weight over time will go a long way in helping sleep disorders.

Insomnia Diet Plan: Getting a good uninterrupted 7-9 hours of sleep every night is very essential for overall health and well being.

Insomnia Diet Plan: Foods to add to your diet to fight insomnia 

Getting a good uninterrupted 7-9 hours of sleep every night is very essential for overall health and well being.&nbsp;However, a lot of us suffer from insomnia or sleeping disorders.&nbsp;
Certain dietary changes could help fight insomnia.&nbsp;Here's a list of foods you could include in your diet to help tackle your insomnia.
Add some almonds to your snacking regimen. They are rich sources of the hormone&nbsp;melatonin, which helps boost sleep quality.&nbsp;
Eating kiwis an hour before going to bed could help tackle insomnia. The nutritious fruit helps release serotonin in the body.
Research states that the fatty acids in walnuts could improve your sleep cycle. Pop in a handful of walnuts before bed and watch your sleep pattern improve.

Foods to add to your diet to fight insomnia 

Getting a good uninterrupted 7-9 hours of sleep every night is very essential for overall health and well being.&nbsp;However, a lot of us suffer from insomnia or sleeping disorders.&nbsp;
Certain dietary changes could help fight insomnia.&nbsp;Here's a list of foods you could include in your diet to help tackle your insomnia.
Add some almonds to your snacking regimen. They are rich sources of the hormone&nbsp;melatonin, which helps boost sleep quality.&nbsp;
Eating kiwis an hour before going to bed could help tackle insomnia. The nutritious fruit helps release serotonin in the body.
Research states that the fatty acids in walnuts could improve your sleep cycle. Pop in a handful of walnuts before bed and watch your sleep pattern improve.

Getting a good uninterrupted 7-9 hours of sleep every night is very essential for overall health and well being.&nbsp;However, a lot of us suffer from insomnia or <a href="https://www.editorji.com/story/indians-spend-almost-9-hours-of-their-free-time-sleeping-study-1601900118730" target="_blank" >sleeping disorders</a>. Certain dietary changes could help fight insomnia.&nbsp;Here's a list of foods you could include in your diet to help tackle your insomnia.
<h2>Diet Plan for Insomnia-</h2>
1. Add some almonds to your snacking regimen. They are rich sources of the hormone&nbsp;melatonin, which helps boost sleep quality.&nbsp;
2. Eating kiwis an hour before going to bed could help tackle <a href="https://www.editorji.com/story/insomnia-dementia-anxiety-common-among-covid-infected-lancet-1605414370085" target="_blank" >insomnia</a>. The nutritious fruit helps release serotonin in the body.
3. Research states that the fatty acids in walnuts could improve your sleep cycle. Pop in a handful of <a href="https://www.editorji.com/story/eat-walnuts-to-curb-inflammation-and-fight-heart-disease-study-1605345748475" target="_blank" >walnuts</a> before bed and watch your sleep pattern improve.
Also Read | <a href="https://www.editorji.com/story/immunity-essentials-zinc-rich-foods-to-add-to-your-diet-1610974119055" target="_blank" >Immunity essentials: Zinc-rich foods to add to your diet</a>

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