If you find yourself craving something sweet in the evening, be mindful that your choice of snack could impact your sleep. With a third of people struggling with insomnia, NHS Inform underscores the importance of our diet before bedtime.
Yet, not all snacks are bad news for those looking to fall asleep fast. For the sweet-toothed among us, there’s good news.
Fergus Smithers, Head of Food at Grubby, a plant-based recipe box subscription service, recommends dark chocolate as a sleep-friendly treat due to its tryptophan content, which can elevate serotonin levels and help regulate sleep. And with Chocolate Day falling on February 9, during the week leading up to Valentine’s Day on February 14, it’s the perfect time to enjoy this indulgence.
Fergus shared his insights: “Dark chocolate contains several nutrients that may benefit sleep, such as magnesium and tryptophan. Magnesium is a mineral that can help relax muscles and promote calmness, making it easier to fall asleep. Tryptophan is an amino acid that can increase serotonin levels, which can help regulate sleep and mood.”
Echoing this sentiment, Dr Martin Hartmann also provided advice on X, saying: “Healthy tips. If you can’t sleep, you need magnesium. Eat avocado or dark chocolate.”
For a healthier yet delicious alternative that might also aid sleep, consider fruits like bananas or kiwis.
Fergus has some tasty tips for those who find themselves hungry before bedtime. He suggests reaching for fruits like kiwi and banana, which are not only satisfying but also sleep-promoting.
“Fruits such as kiwi and banana are both great options if you are feeling peckish towards bedtime. Kiwis are loaded with serotonin, a neurotransmitter that regulates your sleep-wake cycle, naturally helping you fall into a deeper sleep.”
He also highlights the benefits of bananas, saying, “Similarly, another key fruit is bananas which contain magnesium, potassium and tryptophan, which aid in muscle relaxation and promoting sleep. Bananas are also very high in fibre, making you feel full and satisfied before falling asleep.”
For those who fancy something green, Fergus points to kale, lauding its health perks, including its calcium, potassium and magnesium content, which can help soothe tense muscles and foster better sleep.
When it comes to a snack that’s both filling and conducive to a good night’s rest, Fergus champions hummus. “Hummus is also rich in tryptophan and folate, which helps to regulate sleep patterns. You can pair hummus with various vegetables such as carrots, celery, peppers, cucumbers or cherry tomatoes for the perfect late-night snack.”
If sleeplessness persists despite these dietary adjustments, Fergus recommends consulting your GP.