An expert has unveiled a list of five nutritious options that can enhance your slumber if they’re consumed just before hitting the hay. With the NHS noting that about a third of Britons will struggle with sleep at some stage, finding natural remedies could be the way to go.
Causes for sleep disruption range widely, including stress, anxiety, weather conditions, health issues, or sometimes without any discernible trigger. Making lifestyle adjustments is suggested to better one’s sleep quality, and dietary choices are among the factors to consider.
Cheryl Lythgoe, matron at Benenden Health, curated a selection of foods that could assist in both falling asleep and staying asleep throughout the night. She explained: “If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed.”
Cheryl pointed out that while items like refined sugars and caffeine are detrimental to sleep patterns, our regular shopping lists may already include foodstuffs that promote better rest. She added: “For those who love a late-night dessert, natural foods like cherries or bananas are excellent for promoting a good sleep and satisfying your sweet tooth at the same time.”
Cherries
Naturally high in melatonin (which aids in a good night’s sleep), munching on cherries or having some cherry juice before bed is an excellent way to promote a longer, deeper sleep, she suggested.
Bananas
Bananas, according to Cheryl, are one of the best foods for sleep, due to their high levels of magnesium and tryptophan which relax the muscles and calm the body.
She recommended trying sliced banana with a tablespoon of nut butter before bed to aid in getting some shut eye.
Honey
Honey stimulates melatonin and settles the part of our brain that regulates wakefulness. Try brewing up a hot lemon and honey drink to get you ready for bedtime.
Turkey
Turkey might surprise you as it is known to promote a full night’s sleep due to its high levels of essential amino acids. Cheryl warned: “Just don’t eat an entire plateful before bed; one or two thin slices will suffice.”
Almonds
Almonds, like bananas, are high in magnesium which helps to regulate our blood sugar levels as we sleep, helping to switch the busy working mind from the adrenaline cycle to a more restful “rest and digest” cycle.
If changing up your diet isn’t working, she also advised sticking to a regular sleep schedule. Cheryl said: “To improve sleep patterns, it’s important to review what and when we are eating, not forgetting to brush our teeth, and also ensure we instil a regular routine; this allows the body to recognise those ‘bedtime’ signals and help to have a restful night.”
The NHS also recommends the following steps if you’ve been suffering from insomnia:
- Go to bed and wake up at the same time every day
- Relax at least one hour before bed, for example, take a bath or read a book
- Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
- Exercise regularly during the day
- Make sure your mattress, pillows and covers are comfortable
- Do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
- Do not eat a big meal late at night
- Do not exercise at least four hours before bed
- Do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
- Do not nap during the day
- Do not drive when you feel sleepy
- Do not sleep in after a bad night’s sleep and stick to your regular sleeping hours instead.
The health body says you should speak to your GP if:
- Changing your sleeping habits has not helped your insomnia
- You’ve had trouble sleeping for months
- Your insomnia is affecting your daily life in a way that makes it hard for you to cope.