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Sleep wellness and Nutrition

Updated: May 19, 2023

The body has an inner clock which is called circadian rhythm. Sleep disorder is a highly prevalent disease that disrupts the normal circadian rhythm which negatively impacts psychological well-being and physical health. The circadian rhythm is controlled by both the internal genetic components of biological clock and external factors including those from nutrition and environment.

Include tryptophan rich foods from oats, tofu, pumpkin seeds, salmon, eggs, sweet potatoes.

Include magnesium rich foods from green veg, nuts, seeds, beans and legumes.

Avoid caffeine in the evening and go with herbal teas.

Include complex carbs from brown rice, millets, veggies, fruits, lentils.

Including vitamin D through fatty fish, eggs and for vegetarians supplementing it.

High tryptophan rich meal recipe

Sweet potato- Sweet Potato- 2 steamed

Ginger- 2 tbsp

Garlic- 2tbsp

Carrot- chopped- 2 small

Fresh Celery leaves- handful

Oats- 2 tbsp

Olive oil- 2 tbsp

Salt, pepper- for seasoning


1. Crush Oats into coarse powder.

2. Mix everything together. Make into round patties.

3. Heat a non-stick pan spread oil with a brush.

4. Flip them till golden brown and cooked properly on both sides.

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