Sleep is a very essential part of our lifestyle. It is critical to our health. Giving our body enough time to rest, repair, and rebuild is of utmost importance. It helps to have a healthy body that is capable of fighting general health issues and supporting a strong immune system.

The fact is that the relationship between sleep and nutrition is backed by science. It is noted that too many carbs can wake you up at night. Another important point not to be overlooked is that if you are not having consistent meals, it can throw your body clock as well as create erratic sleep patterns. The problem is two-fold, in case you are not sleeping properly you will end up in a bad mood which often becomes the cause of unhealthy eating habits. Eventually you are trapped in a vicious cycle.

Sleep deprivation is something that is unhealthy and can trigger lots of health-related issues. There are a great many strategies to promote healthy sleeping patterns, including making certain changes to the diet.

Ready to eat right to get good sleep? Here is a list of the five safest choices to keep in mind that cangive you a good night’s sleep:

Nuts and Seeds

Nuts like almonds, Cashews, Pistachios, and Walnuts are considered to be good for your sleep. Nuts are good sources of magnesium, zinc, and melatonin; the combination of which is said to help people sleep better, especially those adults with insomnia.

It has been found that Almonds may help boost the quality of sleep. This is because many seeds and nuts, especially Almonds, promote the hormone melatonin, which regulates the body clock and prepares it for sleep.

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Go for the Color

Fruits and vegetables are rich in fiber. It is a scientifically-backed fact that the level of fiber in your diet intake can directly impact your sleep. Males should aim for 38 gm fibre while females can look up to 25 gm. It also helps in promoting good digestion. So make your meals colorful.

Take your Protein

Lean protein includes chicken, low-fat cheese, turkey, and fish. These food items are a rich source of the amino acid Tryptophan, which is associated with increased serotonin levels. Egg whites, soybean, and pumpkin seeds are also good sources of tryptophan.

On the other hand, certain food items like deep-fried chicken, fish fry, or high-fat cheese are bad for your digestion and can cause you to keep awake.

Foods high in Magnesium

The nutrient Magnesium is associated with better quality of sleep. When selecting your dinner, it is advisable to include leafy vegetables like spinach, which is loaded with magnesium. Avocados, black beans, nuts, and seeds are some of the other sources which are rich in magnesium and can have favorable effects on your sleep.


Certain drinks can promote or prevent sleep. A good herbal tea like Chamomile or peppermint has soothing effects and also helps in sleeping better. Another good old one would be indulging in a glass of warm milk. Try to avoid caffeinated beverages as they may affect your sleep adversely. Caffeine is said to have different effects on different individuals but a small amount of stimulant can keep you awake for a long time.

A good night’s sleep not just helps you feel rested the following morning but also enhances the mood in addition to your physical and mental well-being. Eating better can help you with the quality of your sleep and thus improve your overall day.

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