Sleep advice: Foods to help you snooze
Love your sleep, but often find it a struggle to drift off at night? It’s a common complaint and here at Sueno, we’re on a mission to help the nation sleep better.
This week our sleep experts have been looking at diet and how different foods impact on sleep quality. Here’s our top eight foods to help promote a restful night’s sleep.
Almonds are rich in magnesium, which promotes muscle relaxation and sleep. The tasty nuts are also a good source of protein so they help to maintain a steady blood sugar level whilst you snooze. Snack on a handful before bed to benefit from their sleep boosting properties.
Bananas are an excellent source of magnesium and potassium, both of which help to relax muscles and promote sleep. Vitamin B6 in the fruit also converts tryptophan into serotonin, one of the brain’s key calming and sleep inducing hormones. Have a whole one for supper, or spread half onto a slice of wholegrain bread.
The hormone melatonin is essential for sleep and research has shown that cherries, particularly tart ones, naturally boost levels of melatonin and help to boost levels naturally. Snack on them regularly to help regulate your sleep.
Sip on a cup of calming chamomile tea before bed to help relax your muscles and de-stress your mind. Its mild sedative effect will sooth you into a deep and relaxing slumber.
Having a lettuce-based salad a couple of hours before bedtime could help you drift off faster. Lettuce contains lactucarium, which has sedative properties. If you don’t fancy a salad then try simmering three or four leaves in a cup of water for 15 minutes, before sipping before you head to bed.
Tuna, halibut and salmon are all high in vitamin B6, which your body needs to make melatonin and serotonin, both of which are vital for a good night’s sleep.
Turkey contains tryptophan, which gets metabolised into serotonin and melatonin, two of the main chemicals that help you doze off. Maybe that’s why everyone feels so sleepy after Christmas dinner…?
Chickpeas are also a good source of tryptophan, so a light snack of houmous and whole-grain crackers a few hours before bed will help you sleep soundly.
Eat right, sleep tight!