travel difficulties memory impairment difficulty concentrating and insomnia exercise regularly avoid caffeine take warm baths before bedtime massage legs regularly apply cold or warm packs on your limbsmedications includemelatonin supplements melatonin supplements are great for specific sleep issues caused by jet lag certain types of anxiety and a few sleep disorders in children its use may cause headaches dizziness and nauseaallergy and cold meds studies have shown that allergies and running nose may interrupt sleep proper medication may help induce good sleep medication for underlying health issues such as cardiovascular diseases diabetes mental health problems musculoskeletal disorders and kidney disease can also induce good sleeplifestyle modifications the most effective way to treat sleep disorders is to modify our lifestyle reducing sugar and caffeine intake close to bedtime regular exercise and limiting tobacco and alcohol intake are a few ways people can experience good sleepusing white noise white noise technically is consistent noise that comes out evenly across all audible frequencies it creates a masking effect blocking out those sudden changes that frustrate light sleepers or people trying to fall asleep dr sibasish dey head medical affairs south asia of a medical equipment brand and piya nandi clinical psychologistthe sleep aphrodisiacs foods that can help you sleep better 90349999 foods that contain the amino acid ltryptophan help you sleep it travels to the brain where its changed into the calming and sleepinducing serotonin according to ayurveda a glass of warm milk is perfect to induce sound sleep adding a pinch of nutmeg cardamom and crushed almonds also helps you sleep dark chocolate is one of the best sleepinducers it also contains serotonin bananas also help you sleep comfortably and so do oats chamomile or passion flower tea helps induce sleep honey because it contains glucose that lowers levels of orexin a neurotransmitter that raises your level of alertness beans contain a combination of b vitamins like b6 niacin and folate which help the brain in many ways b vitamins have long been used to treat insomnia and alleviate stress anxiety eggs are also a good source of tryptophan eat a hardboiled egg along with a cup of tea with honey ensures good sleep eating one or two kiwis or walnuts before bed helps one fall asleep faster sohinee seal shaw dieticianavoid these foods before bedtime 90350002 cheese especially hard cheese is difficult to digest due to high saturated fat content red meat though red meat contains protein and iron its high saturated fat content makes it very difficult to digest tomatoes tomatoes contain high amounts of tyramine a chemical that stimulates the brain and delays sleep soy sauce eggplant red wine and aged cheese also contain tyramine heavy meals such meals can lead to indigestion and keep you up at night also avoid drinking too much water at night as frequent bathroom breaks can disrupt sleep sohinee seal shaw dieticiansources lancet respiratory medicine tater p pandey s restless legs syndrome a continuing search for better diagnostic criteria neurology india