Warm milk
Milk contains tryptophan, an amino acid that your body can convert into melatonin, the sleep-inducing hormone. Sip on mug of warm milk about an hour before bed.
Cherries
Melatonin helps control sleep and waking patterns. For example, when it gets dark, the body produces more melatonin to help a person to fall asleep. Cherries are a great source of melatonin, so try munching on a handful of fresh cherries or sip on some unsweetened cherry juice a little while before bed.
Almonds
They're chock-full of magnesium, which can relax your muscles and set the stage for some restful sleep. A small handful of almonds can be your evening's secret weapon against restless nights.
Chamomile tea
Chamomile is like a cosy blanket for your nervous system. Sip on a cup of camomile tea around 30 minutes before bedtime to calm your mind and prep it for sleep mode.
Oats
Not just for breakfast! Oats are rich in complex carbs that can trigger a rise in insulin, leading to an increase in sleep-inducing tryptophan. Have a small bowl a couple of hours before bedtime for a relaxing night ahead.
Oily fish
Fish such as salmon or tuna is high in omega-3 fatty acids and vitamin D, both of which have been recognised to increase levels of the neurotransmitter serotonin. Serotonin is later converted into melatonin, the sleep hormone, so including some in your dinner is a good choice.
Kiwi fruit
According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. It’s been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. They are also rich in serotonin.
Rice
Including rice in your evening meal can also lead to increased melatonin production, which can improve your sleep quality.
Green veggies
Along with your oily fish, include green vegetables to help the production of melatonin; melatonin naturally occurs in broccoli, asparagus and cucumber so make sure you pack plenty of these into your diet.
Bananas
They're loaded with potassium and magnesium, which can relax your muscles and calm your nerves. They also contain tryptophan, a precursor to that lovely sleep-inducing neurotransmitter, serotonin.
Remember, a balanced diet, regular exercise, and a sleep-friendly environment all contribute to a good night's rest. So, don't just rely on these foods alone – make sure you're practising healthy sleep habits too! Here are a few pointers to get you started:
Helpful hints for a good night's sleep
How to start you day full of energy
Four ways to faster sleep
Avoid
Heavy, greasy, or spicy foods close to bedtime can mess with your digestion and even trigger heartburn, which is no one's idea of a good night's sleep! Also, steer clear of caffeine and sugary treats in the evening – they're like little energisers that can keep you wide awake when all you want to do is snooze.
