Eat, sleep, get sexy

Experts believe that a lack of sleep can make you fat. We get nutritionists and fitness specialists to decode the connection and suggest foods that are believed to help you sleep better and hence keep your weight in control. By Supriya Kutty

“Sleep is a process during which the body performs routine maintenance and repairs the wear and tear borne during the day. It serves as a recharging mechanism for the body, “says Consulting Dietician Ashlesha Gupte. Lack of sleep can lead to mood swings, dark circles, sullen eyes and bad skin infused with open pores. So sleep is absolutely vital, this is understood, what’s next? Inevitably, it’s the right food - good sleep connection.

Slumber fare
The magic ingredient is tryptophan - an amino acid that helps the body produce more serotonin and melatonin, both essential sleep promoting hormones. Furthermore, calcium contributes to the benefit of eating tryptophan foods by producing melatonin, which helps regulate other hormones and maintains the body’s circadian rhythm - an internal 24-hour ‘clock’ that plays a critical role in when we fall asleep and when we wake up.

So stock up on the following tryptophan-rich foods and get a full night’s snooze to feel fit and fresh.

Go for grain
Whole grains increase the release of tryptophan to the brain. According to Vishal Dogra, Trainer and Mentor, Simplified Fitness Solutions, “Complex carbohydrates such as oats, whole wheat rotis, daliya and brown rice are perfect for dinner since they are absorbed slowly and provide nutrition throughout the night.” These are best eaten in the early evening, 2-3 hours before sleeping. Bajra, barley, and finger millet are also excellent sources of tryptophan.

Sanat Pundalik, a renowned fitness expert suggests, “All cereals except semolina and refined flour must be consumed throughout the day, until 6 p.m.”

Be lean with protein
“Protein intake is important but avoid high protein diet at night as they cause bloating and flatulence, resulting in disturbed sleep,” warns Ashlesha. So skip hard-to-digest legumes or heavy, spice-infused gravies, instead opt for something lighter. “Good protein options for vegetarians include pulses like Turkish gram (matki), masoor lentils, yellow moong and low fat cottage cheese while grilled chicken or fish are ideal for non-vegetarians,” recommends Sanat. Fish like tuna, salmon, trout and other oily fish contain a type of Omega-3 that aids slumber.

Fill of fruit
Fruits facilitate slumber therapy superbly. Sour cherries (fresh or dried) push up melatonin levels while apricots, bananas and dates boost serotonin release with healthy doses of magnesium. “Bananas also contain potassium, which conducts electricity in the body along with other minerals, to control smooth muscle contractions associated with the sleep disorders like restless leg syndrome (RLS)”, explains Ashlesha. Mangoes and papaya are also dense in tryptophan.

Reap benefits of nuts and seeds
Sesame seeds are perhaps the best natural source of tryptophan. While flax seeds, bursting with Omega 3 are great mood lifters that’ll help you relax. Almonds have both tryptophan and magnesium to steady heart rhythms and calm muscle movements.

Dairy dose
“Low fat milk is a good combination of carbohydrates and proteins and can be had at bed time with one or two dates”, recommends Vishal. Since, calcium helps the creation of melatonin.” But if you are lactose intolerable, soy milk works just as well”, elaborates Ashlesha. Yoghurt is also an excellent stress-reducing food.

Veggiewise
If you like potatoes, you’re lucky. Boiled or baked potato is not only delicious but clears the gastro-intestinal tract of acids that can interfere with yawn-inducing tryptophan. Colocasia and sweet potato as well as leafy greens like spinach, basil, lettuce and dill are also believed to encourage sleep. Red peppers and pumpkin too can be a part of your slumber diet.

Remember, light meals are better sleep inducers than heavy meals at nights. So draw out your dinner carefully and get set to wake up feeling fresh and rejuvenated each morning!