Diet, meal timing linked to better sleep, studies show
A recent study suggests that what and when we eat can have a major impact on sleep quality. As the body expends energy on digestion at night, heavy & late-night meals can interrupt sleep, according to a study reported by the BBC. Avoiding caffeine in the evening is also known to improve sleep, but there is also evidence that certain meals may promote better sleep.
According to studies, drinking sour cherry juice, kiwifruit and warm milk before bedtime will help sleeping better. Milk includes tryptophan which is an amino acid required for the synthesis of melatonin. It's the hormone that controls the sleep-wake cycle. Melatonin can also be derived from foods like eggs, fish, nuts and seeds.
“You can’t eat poorly all day long and think that it’s enough to have a glass of tart cherry juice before bedtime,” said Marie-Pierre St-Onge, professor of nutritional medicine at Columbia University in New York. Nutrients needed for sleep-promoting neurochemicals must be available throughout the day.
A plant-rich diet which consists of fruits, vegetables, wholegrains, legumes, dairy and fish also helps in sleeping better. In a 2021 study, University of Michigan researcher Erica Jansen found that increasing fruit and vegetable intake over three months significantly improved sleep.
The benefits may come from tryptophan which is converted into serotonin and then melatonin. From high fibre, magnesium and plant compounds that support gut and brain health. A study was carried out in 2024 in Spain. According to this study which involved over 11,000 students, discovered that individuals with the lowest tryptophan intake had poorer sleep. They were more prone to experiencing insomnia.
Magnesium which is found in green vegetables, legumes, nuts, seeds, and whole grains, aslo helps in improving REM sleep and reduced stress. A recent trial led by Heather Hausenblas of Jacksonville University found that magnesium supplements enhanced REM sleep in self-described poor sleepers, though she cautioned that supplements alone are insufficient without healthy habits.
Experts have instructed to avoid heavy meals before bedtime and maintain consistent meal and sleep schedules. “When you have a clearer separation between day and night, the brain has an easier time recognising that it’s time for sleep,” Jansen said. Eating breakfast in bright daylight may also support melatonin production for the night ahead.
The study further noted that factors like exercise, light exposure, and mental health also influence sleep.
Let the Truth be known. If you read VB and like VB, please be a VB Supporter and Help us deliver the Truth to one and all.
PM leads mega roadshow in Sikkim, to attend celebrations marking 50 years of statehood on Tuesday
Gangtok (PTI): Prime Minister Narendra Modi led a mega roadshow in Gangtok on Monday evening after arriving in Sikkim to attend the closing ceremony of 50 years of statehood celebrations.
Modi, who wore a traditional Bhutia cap and a Lepcha coat, was received at the Libing helipad by Governor Om Prakash Mathur and Chief Minister Prem Singh Tamang.
From the helipad, the PM began the roadshow, which concluded at Lok Bhavan, where he will stay overnight.
On the open vehicle, Modi was flanked by CM Tamang on his left and state BJP president D R Thapa on his right.
Large crowds lined the roads for hours, waving national flags and waiting to catch a glimpse of the Prime Minister.
As his convoy moved slowly through the city, people broke into celebrations. Some enthusiastic supporters chanted "Modi, Modi, Modi", while a few women were seen showering flower petals in his direction.
Modi acknowledged the cheering crowds by waving continuously.
Tamang was also seen urging the gathered people to cheer for the PM during the roadshow.
The route of the roadshow was decorated, with arch gates erected at several points and large cut-outs of Modi placed along the roads.
On Tuesday, Modi will visit the Orchidarium in Gangtok. To commemorate the golden jubilee of Sikkim's statehood and showcase the state's ecological and floral heritage, the 'Swarnajayanti Maitri Manjari' Park has been developed as a world-class Orchid Experience Centre.
The PM will also participate in the closing ceremony of Sikkim's 50th statehood celebrations at Paljor Stadium, where he will unveil development projects worth over Rs 4,000 crore.
The projects cover several sectors, including infrastructure, connectivity, healthcare, education, power, urban development, environment, tourism and agriculture.
Modi is also scheduled to address the gathering on the occasion.
He was expected to attend the opening ceremony of the year-long celebrations last year, but could not reach the venue due to inclement weather. However, he addressed the event virtually from Siliguri in neighbouring West Bengal.
Tamang later thanked the people for giving the grand reception to the PM during the hour-long roadshow in the state capital.
"With immense fervour and heartfelt enthusiasm, the people of Sikkim accorded a grand and resounding welcome to Hon’ble Prime Minister Shri Narendra Modi ji on his arrival in Gangtok," he said in a social media post.
Tamang said people from all walks of life gathered in large numbers to greet him, reflecting the deep respect and warm affection the people of Sikkim hold for his leadership.
"It was indeed an honour to join him during the roadshow and witness the overwhelming love and support of the people firsthand," he said.
