After a long day, cortisol levels rise in the body. Cortisol, a "stress hormone" produced by the adrenal glands, plays a crucial role in the body's stress response, regulating mood, energy levels, blood pressure, and glucose. Certain foods consumed in the evening can calm the mind, manage stress, and promote sound sleep.

Kiwi is rich in vitamin C and antioxidants, which help combat stress. Its natural compounds support serotonin production, contributing to better sleep quality. Eating one or two kiwis an hour before bed can lead to deeper sleep and a more energetic, refreshed feeling in the morning.

A warm bowl of oatmeal in the evening can encourage relaxation. Oatmeal contains complex carbohydrates, including the amino acid tryptophan, which supports the production of serotonin and melatonin, hormones that regulate the sleep-wake cycle. Adding pumpkin seeds or a sprinkle of cinnamon can enhance the nutritional benefits.

A cup of warm chamomile tea before bed helps soothe the nervous system. Adding a teaspoon of honey provides natural sweetness, regulates blood sugar levels, and further aids sleep. Chamomile tea also contains compounds with antioxidant properties that support metabolism, regulate blood pressure, lower cholesterol, and reduce the risk of cardiovascular disease. This beverage can also detoxify and cool the body, benefiting those prone to liver heat, mouth ulcers, or digestive issues.

Greek yogurt provides protein and probiotics, which contribute to digestive health. Gut health is closely linked to how the body processes stress, making it essential to maintain a healthy digestive system. Adding berries to Greek yogurt boosts antioxidants, while a dash of cinnamon adds flavor.

Bananas are rich in magnesium and potassium, which can soothe muscles and the nervous system. Combining a banana with a spoonful of almond butter or peanut butter creates a tasty snack packed with healthy fats and tryptophan, further promoting restful sleep. Bananas also contain antioxidants like flavonoids and amines, which may help reduce the risk of heart disease and prevent oxidative damage caused by free radicals.

Le Nguyen (Times of India)