Poor sleep schedules, stress, and faulty diet are fueling India’s growing sleep crisis

Experts say a ‘sleep diet’ with nutrient-rich foods and proper meal timing is essential to promote uninterrupted sleep in India, where many people are struggling with poor sleep patterns.

Key Statistics

59% of Indians surveyed get less than 6 hours of uninterrupted sleep per night, while 2% get between 8-10 hours.
72% of those with sleep interruptions wake up to use the washroom, and 25% blame poor schedules for their sleep issues.
53% of respondents experience sleep-related issues without a consistent bedtime routine, and 21% prefer snacking before bed.

India’s sleep crisis is fueled by a combination of factors, including poor sleep schedules, stress, faulty diets, and excessive use of digital devices. However, experts say that a ‘sleep diet’ can help address these issues and promote uninterrupted sleep.

The Importance of a Sleep Diet

A sleep-friendly diet includes foods rich in nutrients that help produce sleep-regulating hormones such as melatonin and serotonin. These foods include whole grains, protein-rich foods, and mineral-rich foods.

“Fauziya Ansari, a dietician, recommends eating complex carbohydrates, along with magnesium-rich foods for dinner. ‘One can also have warm milk to boost melatonin and serotonin levels, or chamomile tea for relaxation and improved sleep quality,’” she says.

According to Suman Agarwal, a nutritionist, “You must consume foods rich in tryptophan, an amino acid that converts to melatonin and serotonin. Exposure to natural light, a dark environment at night, and regular physical activity also help regulate melatonin production and boost serotonin levels.”

Sample Diet for Sound Sleep

A sample diet for sound sleep includes a balanced mix of breakfast, mid-morning, lunch, afternoon snack, evening snack, and dinner. The diet should include foods rich in tryptophan, such as fish, eggs, dairy products, whole grains, turkey, bananas, pineapples, dark chocolate, nuts, and seeds, as well as foods that promote relaxation and sleep quality.

Breakfast: Oats and milk with a sprinkle of almonds and sliced bananas
Mid-morning: Fistful of nuts/ seeds
Lunch: Grilled chicken/tofu with quinoa salad/Paneer with curd rice and veggies
Afternoon snack: Small serving of pineapple or banana
Eveinging snack: Upma/wheat khakra/a cup of milk
Dinner: Rice or quinoa with eggs or yoghurt and veggies/Pasta with cheese and stir fry veggies/Baked salmon or grilled turkey with rice and leafy greens
Post-dinner: Few nuts or warm milk/chamomile or lavender tea

It’s also recommended to eat at the right hour, with dinner three hours before bed, and to avoid consuming caffeine and sugary snacks close to bedtime.

Food Habits Bad for Sound Sleep

Consuming alcohol at night, eating fatty meals, spicy, sugary foods, and refined carbohydrates, and consuming sleep disrupters like MSG, caffeine, and energy drinks, especially after 3 pm, can be detrimental to sleep quality.