Sleep for our body is like a natural reset button. Getting enough sleep shapes our mood for the day. But even with 8 to 9 hours of sleep, many of us still feel drowsy. While posture, stress and health conditions are important factors, the food choices we make are just as important. Fatigue and low energy are linked to the deficiency of key nutrients in our diet. The constant tiredness makes one feel sleepy all the time.If you keep finding yourself yawning throughout the day, here are five food items you can add to your diet to feel more productive and less drowsy:1. SpinachLow iron level is a common reason for fatigue and lethargy and can lead to anemia. The best food option to counter this deficiency is Spinach. Spinach, often termed as a super fruit, is the powerhouse of iron and also provides magnesium.
Diet choices impact the quality of sleep. Credits: Canva
Consuming Spinach will definitely not provide an energy surge like it did to Popeye. But adding it to salads, soups, omelets will be a gamechanger for the sleepy feeling.
2. Lentils
Diet choices can impact the quality of sleep. Credits: Canva
Folate deficiency can cause tiredness and lentils can help you counter it. Lentils are one of the best plant based sources packed with folate. These tiny particles are packed with proteins and are easily available and affordable. Adding dal to meals, salads and eating them as roasted snacks can be a good way to boost energy. 3. Pumpkin Seeds
Diet choices can impact the quality of sleep. Credits: Canva
Pumpkin seeds are small but mighty. These seeds are loaded with magnesium, zinc, and healthy fats. Zinc is a powerful source for immune health and can help in steady recovery from tiredness or stress. Clinical literature links the effectiveness of magnesium supplementation to sleep quality. Pumpkin seeds are a natural way to raise magnesium intake.A handful of roasted pumpkin seeds as a snack or a sprinkled dry seeds on yogurt, oats or salads are enough for daily intake. 4. Bananas
Diet choices can impact the quality of sleep. Credits: Canva
Bananas are a mixture of sugars and fibers. This combination gives usable glucose without the crash pattern of refined sweets, which prevents sudden drowsiness. Low potassium can cause weakness and fatigue. Bananas are packed with potassium and can help support nerve and muscle activities in the body.Diabetes and advanced kidney disease patients are advised for a restricted intake.5. Fatty Fish (Salmon, Sardines, Mackerel)
Diet choices can impact the quality of sleep. Credits: Canva
B12 deficiency can make one feel sleep deprived and tired. Fatty fish, often called ‘brain food’ are full of vitamin B12. B12 helps the body make red blood cells and carry oxygen. Eating fish like salmon, sardines, or mackerel twice a week can improve mood and alertness by preventing tiredness caused by low B12.Grilled, baked or steamed for lunch or dinner are easy ways to consume these fatty fish. The body would feel sleepy if it’s lacking nutrients, vitamins and minerals. Adding nutrient rich foods like spinach, lentils, pumpkin seeds, bananas, and fatty fish can improve oxygen supply, stabilize blood sugar, and support brain function. Ultimately, helping one stay awake, focused and productive throughout the day.
