5 diet add-ons for a sound sleep

Well you, I and pretty much everybody related to the world of fitness knows the role sleep and rest play in our lives. Recovery, growth etc. each of it takes place while you asleep but do you sleep enough? Are you getting the daily dose of 7-8 hours of sleep?

Sleeping well generates more growth hormone and believe it or not the food you eat can impact your sleep too. So today I am going to share with you the 5 foods add-ons for a sound sleep.

Soy Nuts

These nuts are just soybeans that are roasted till they turn crispy and the reason they are so effective with sleep is because they are rich in isoflavone. Research has shown that higher intake of isoflavone can improve sleep greatly.

Isoflavone is similar to estrogen which regulates sleep and thus increasing intake of isoflavone makes sense. Always opt only for roasted soy nuts. Even flax seeds, soy milk, miso etc. are rich in isoflavone.

soy nuts


Are you up for some fish? Salmon is the perfect dinner meal for better sleep as compared to other meats such as chicken, pork etc. has it helps you reach deep sleep state much faster. That’s because vitamin D levels increase and your heartbeat varies less.

Look for wild salmon when shopping. Also canned salmon is equally effective and is the cheapest salmon source available. Other alternatives include mackerel, sardines and herrings.


Rich in fiber, protein and heart friendly fats pistachios provide the perfect pre sleep snack to help you dose off. These nuts are rich in vitamin B6 which helps with the production of melatonin and also serotonin.

You can have them raw or add them to your salad. Their slightly salty taste will provide a nice zing to it. You can also grind it into a paste with some butter and apply them to whole crackers or apple for your bedtime snacks.


Tart Cherry Juice

Not the juice that comes to mind at first but tart cherry juice has been scientifically proven to improve both sleep span and quality. That’s because this juice is rich in melatonin which is the hormone responsible for better sleep.

Look for juice cans that are 100% pure and avoid any diluted ones. The concentrated version which can be diluted with water also provides a good alternative. 2-3 tablespoons of it before sleeping should help improve sleep.



According to research consuming fiber rich food too helps reach deep sleep state quicker and the ideal source for fiber is beans. This is especially helpful for people with more saturated fats and sugars in their diet. High sugar levels are associated with unwanted awakenings which a fiber rich diet can help regulate.

Every variety of beans is rich in fiber but how do you fit it into your diet? You can throw in a handful into your soup, salad or breakfast oats.

5 golden rules for better recovery


I know working out hurts like hell especially if you’ve just begun. We have all been through those abs and leg days that take forever to heal and make even the slightest of tasks impossible and the worst part is there is no escaping it either but there are a few things you can do to ease the pain and speed up the recovery process. It’s time to fight back and here are 5 golden rules of recovery to get you kicking the next day too.

Get ready for the fight

Getting ready for your day at the gym isn’t just about a couple of stretches. While they are great they aren’t the solution to those annoying aches. The ideal way to prep is through low intensity exercises like a slow run, 2-3 bodyweight moves like push-ups etc.

If your plan is to lift heavy today then you should prep by doing the same exercises with lighter weights. This will get the blood pumping and prepare you both physically and mentally for the heavy load.

Cool it off

Ever wondered why sports persons use ice packs over cramps and muscle injuries? That’s because ice compresses the blood vessels thus in turn lowering the swelling and pain. According to studies a 5-10 minute dip into a cold water tub after an intense training session can lower soreness and fasten recovery.

Most gyms offer an ice water dip but your home tub will do equally great. Also don’t expect it to be fun but bearing through it can get you great results.

ice bath

Get the liquids in

Dehydration is serious and an hour long cardio session on the cycle or the treadmill without proper refueling is enough to cause it. That’s the reason you find so many people carrying their shakers around while working out.

Watch out for symptoms such as fatigue, headaches, and dizziness. In the long run it also slows down recovery. Sip water between each workout and post workout grab a sports drink or your protein shake to refuel and recover faster.

Time for a massage

Ever wanted a good reason to get a rubdown? Well now you’ve got one. According to research a good rubdown post workout can lower DOMS by 25-30%. It also improves blood circulation, lowers inflammation and stiffness caused often due to over-training.

If that’s out of budget the next best thing you can do is self-myofascial release (SMR).  Here you use an object like a foam roller and gently roll it over a targeted muscle groups. Do it 10-15 minutes prior to your workout. Here’s how you can do it.


Get moving

Yes it hurts but being a couch potato isn’t the solution either. You don’t have to run 10 miles but light movements such as climbing stairs, yoga, a light walk or even a 20-25 minute ride after an intense session at the gym lowers the effects of DOMS and helps get rid of lactate in the muscles. Even blood circulation improves which in turn reduces stiffness too.

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