Trouble sleeping? Getting enough sleep and sleeping well is hugely important for health. Ongoing sleep problems can lead to a multitude of problems, including poor concentration, memory lapses, irritability, fatigue, dull skin, weight gain – the list goes on.
In fact there’s not much a good night’s sleep can’t fix.
If you’re having trouble sleeping, these five foods may help you to drop off into a restful slumber:
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Nuts
Almonds, and other nuts like walnuts, cashews and pistachios, are considered to be a good food for sleep. This is because nuts are a rich source of the sleep hormone melatonin, and almonds are an especially good food source of melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.
Almonds are also an excellent source of magnesium, which is additionally important for sleep. One study conducted by the Institute of Psychiatry in Munich found that magnesium can increase deep slow wave sleep and decrease levels of the stress hormone cortisol[1]. Magnesium can also increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces anxiety and helps you cross over into sleep.
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Bananas
Ever felt sleepy after eating a banana? Bananas are another excellent source of magnesium, which could be why. They’re also a good food source of potassium, which can help with night cramps and, as with magnesium, relax muscles, making it easier for you to drift off and stay asleep. They also contain a small amount of the amino acid tryptophan, which can help to improve your sleep pattern by helping to produce melatonin.
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Turkey
Turkey is another food source of tryptophan. It’s also a great source of protein, which may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night[2].
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Kiwi
Can kiwis help you sleep? According to some studies kiwis may be one of the best foods to eat before bedtime[3]. In one 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime[4]. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%[5]. We don’t know for sure why kiwis may help with sleep, but some researchers believe it has to do with their high serotonin content.
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Oats
Sleep better with oats! Oats are a rich source of vitamins, minerals and amino acids that support the production of sleep-inducing melatonin, including tryptophan. Oats also have a moderate glycaemic index, especially when compared to other cereal products, and can help to balance blood sugar levels. Balanced blood sugar levels will support the parasympathetic nervous system and allow for a calmer night’s sleep.
One last pearl of sleep-enhancing wisdom: remember not to eat or drink any foods too close to bedtime, as eating immediately before going to sleep can cause digestive issues, such as acid reflux.
Still need help nodding off? Try A.Vogel’s Sleep Well Dissolvable Granules with extracts of Lettuce, Lemon Balm, Magnesium and L-Tryptophan. These plant-based ingredients work to promote a calm, restful sleep, are non-addictive and fast-acting, and won’t leave you feeling groggy in the morning. Take 30-60 minutes before bedtime, under your tongue. Perfect for if you tend to wake during the night and have trouble getting back to sleep, as a dose of granules is super-easy to take!
For further advice contact Simon and his team at Ceres Health Food Store, 29 Goring Rd, Worthing BN12 4AR or via phone on 01903 242023
