Have you ever thought about what you eat before bed could be influencing how you sleep? Below are some items to add on your shopping list to aid a more restful night's sleep, in conjunction with a comfortable mattress.
Almonds are a good food source to eat before bed due to containing tryptophan. This is an amino acid which creates both Melatonin and Serotonin. Melatonin helps regulate the body's cycle, making you tired at night and awake in the morning. Serotonin regulates your moods and helps to initiate and maintain sleep.
They also contain Magnesium which is known to be a natural sedative, it helps reduce your stress levels which can interrupt sleep patterns. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep. People who eat nuts are also at a lower risk of chronic diseases such as type 2 diabetes and heart disease.
Kiwis are said to be a good choice for a bedtime snack. They are high in serotonin and are also packed full of antioxidants and fibre which have many positive impacts on the body, including heart health, aiding respiratory function, reducing inflammation and lowering cholesterol levels.
Researchers at Taiwan’s Taipei Medical University carried out a study where participants ate two kiwis before bedtime. The results showed an increase in sleep duration and overall increase in sleep quality.
Bananas are full of nutrients which help aid a good night’s sleep. They are rich in tryptophan, an amino acid that converts into the sleep-inducing brain chemical called serotonin. Bananas are also one of the highest sources of potassium. Each one contains approximately 400 milligrams. Eating a banana before bedtime can help relax your muscles and prepare the body for a good night's sleep due to their high potassium content.
Surprisingly lettuce is a good food option to have with your supper or late night snack (especially romaine lettuce). Lettuce contains a phytonutrient called Lactucarium which helps to promote sleep by sedating your nervous system.
Eating oily fish regularly can have lots of positive impacts on your health. It is rich in Omega 3 fatty acids (especially Tuna, Salmon, and Sardines). Adults and children who have diets high in these acids are said to have deeper and less disturbed nights sleep.
Fish also contain Vitamin D. People who suffer from Vitamin D deficiency have been linked with poor sleep habits. In a study carried out on school children aged between 9 and 11 they found links between eating fish regularly and improved sleep duration.