The American Sleep Association categorizes sleep in three stages - 1, 2 and REM. The importance of a good 7-8 hour sleep stems from the fact that a person takes considerable time to move from stage 1 of sleep to the final deep sleep that is the REM stage. People who sleep less may actually not be able to be in all the three stages for adequate time. This inadequacy may trigger a host of ailments and even cognitive decline.
1. Make sure that the last meal of your day is light on stomach and easy to digest. Finish your dinner at least a couple of hours before turning in.
2. Steer clear of oil-laden and spicy foods as it may hamper your sleep.
4. Excessive sugar intake is likely to give a sugar high that might prevent you from falling asleep.
5. Items like cherries, bananas, milk, rice, good carbs, and fermented food items are great for your sleep.
6. Items like wine, processed foods, meats, alcohol, caffeine, sugar-laden items, rich preparations like curries can meddle with your good night's sleep.
7. Ayurvedic herbs like ashwagandha are known to tackle sleep issues. Ashwagandha is easily available in the market in powdered form, as capsules and as tea bags.