Healthy Evening Habits For Better Sleep

Peaceful night sleep does not just depend on how the body feels and it begins with the habits built in the evening. There are many people struggle with restless night without realizing the small daily choices like screen time, food or lightening can quietly affect how quickly sleep comes and how deeply the body rests.



Night routines helps in quality of sleep as they signal the brain and body to wind down and promoting smooth transition that helps in overall sleep quality.

Engaging in relaxing activities like reading and listening to music, and mediating that helps in lower stress levels which can otherwise interfere with sleep.

Good sleep helps in quality is linked to a better mood improves focus and memory and increased energy.


To help better sleep at night have small evening snack or drink containing foods that are rich in sleep promoting nutrients like tryptophan, magnesium and melatonin,

Some foods include:

• Nuts like almonds, walnuts and pistachios contain melatonin and magnesium.
• Fruits like tart cherries act as a natural source of melatonin and helps in improving sleep.
• Some lean proteins like turkey, chicken and fish are high in tryptophan which is an amino acid that helps the body produce sleep inducing serotonin and melatonin.
• Seeds like pumpkin and sunflower are a very good source of tryptophan and magnesium.

Drinks to drink:

• Herbal teas include chamomile and valerian roots have a calming properties that can promote relaxation and sleep.
• Warm milk is a classic bedtime drink that contains tryptophan and has soothing effect.

• To prepare the bedroom for good sleep create a dark and and quiet environment by lowering the temperature to around 65-68 degree using blackout curtains and shades which minimizes noise with earplugs or a fan.
• A tidy room promotes a sense of calm and put away anything that is not essential for sleep and relaxation.
• Making the bed can make the room feel more organized and inviting. Using comfortable sheets, pillows that feel good to you.

Sleep is very important so that the brain functions properly and keeps you fresh.

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