Many of us can relate to watching the clock tick by at night because we can’t seem to doze off. And after the post-Christmas chaos and broken routines, lots of people are struggling to get their sleep back on track and are turning to social media for advice.
With the TikTok hashtag #sleeptips gaining more than 57,000 posts and searches for ‘how to improve sleep quality’ up by 30% in the last year, it’s clear we’re a nation due a sleep reset. While your sleep routine and the quality of your sleep are impacted by a variety of factors, the foods you’re eating before bed can have a huge bearing on how well you sleep.
That’s according to Cheryl Lythgoe, society matron at Benenden Health, who has outlined the best foods to eat to get us to sleep and keep us asleep.
Five foods to help you get to sleep
Cherries
Naturally high in melatonin (which helps promote a good night’s sleep), snacking on cherries or sipping some cherry juice before bed is a great way to encourage a longer, deeper sleep.
Bananas
Bananas 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. Try sliced banana with a tablespoon of nut butter before bed to help with those zzz’s.
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
It might surprise you to know that an unusual food – turkey – is known to promote a full night’s sleep due to its high levels of essential amino acids. Just don’t eat an entire plateful before bed; one or two thin slices will suffice.
Almonds
Like bananas, almonds 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.
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.
“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. For example, refined sugars and caffeine are notoriously harmful to your sleep routine.
“There are plenty of foods you’ll likely have in your cupboard or weekly shopping list that are, in fact, sleep-aiding. 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.”
It’s always recommended to consult with your GP or pharmacist if any problems persist.