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For remaining mentally sharp and productive throughout the day and for ensuring that you are emotionally balanced, having a sound night-time sleep is critical.
Rather than seeking help in the form of chemically-formulated sleep medications that are often addictive and are known to have serious side-effects, it is better to opt for natural aids. The safest and probably the most undemanding solution to all your sleep problems is food. Following are Five Dinner Meals that will help to optimize your overall sleeping pattern and halt your progress towards serious complications due to sleep deprivation such as insomnia:
01. Whole-wheat Rotis with Potatoes
Most carbohydrate sources, particularly those rich in complex carbohydrates, like whole wheat are recommended for ensuring better sleep. This can be easily used for dinner by opting for whole-wheat flour. Rotis made from such flour help to promote sleep by stimulating release of insulin. This hormone is a stimulant for ensuring that tryptophan is directedtowards the brain . Here, tryptophan is metabolized into serotonin which in turn is the primary biochemical for establishing a general feeling of wellness. It fights stress or anxiety-induced sleep disturbances. Ideally, these rotis should be combined with at least one potato-based dish. Potatoes are known to breakdown the acids that interfere with the metabolism of tryptophan. 
02. Spinach Combined with Low-fat Yogurt 
Whether consumed with whole wheat chapattis or brown rice, spinach is a recommended dietary sleeping aid. Most leafy green vegetables like spinach are a rich source of iron that is vital to neutralize a common sleep deterrent referred to as Restless Legs Syndrome. This condition is actually a form of subdued hyperactivity or an anxious reaction to any persistent thought that prevents onset of sleep. A recommended combination with spinach is having low-fat yogurt. This is a proven source of magnesium and calcium. These two micronutrients are essentially sleep-supportive minerals that promote deeper, more relaxing sleep. Eating yogurt with spinach is also recommended to ensure that absorption of iron is comprehensive.
03. Beans With Flax Seed Rotis 
Beans in form of kidney beans are a rich source of B vitamins including Folic Acid, B6 and B12. These are vital, sleep vitamins, i.e. they help in regulating the sleep cycles and assist metabolic process related to serotonin. This is why vitamin B supplements are commonly recommended to people diagnosed with insomnia. Flax seed or Alsi is commonly used as a fiber and nutrition resource in the form of flax seed oil or as a flour ingredient. A bit of grounded flax seed should be added to the whole wheat flour. Flax seeds are enriched with Omega 3 Fatty Acids that help to fight-off sleep disturbances like stress by aiding the complete absorption of serotonin.
04. Cauliflower/Kale (Javi) With Whole Wheat Rotis 
Many green vegetables are a natural source of Tryptophan. Among these, Kale or Javi is recommended for dinner. Javi also contains biochemicals that fight-off anxiety. When combined with tryptophan-boosters like whole wheat bread or rotis, it acts like the perfect sleep-promoting meal. If you cannot find Javi in your area, you can use cauliflower or cabbage.
05. Cooked Lentils With Brown Rice 
Carbohydrate foods that are high in fiber tend to aid the gradual release of Tryptophan, ensuring that the stress-fighting capabilities of Tryptophan are sustained over a longer period. Among these high-glycemic foods like Brown Rice are recommended which can be combined with cooked dals. Lentils are another high-tryptophan food item. These are easy-to-digest and also provide the body with essential proteins. -
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