Eating right is an essential part of getting better sleep. Starting your day out right can help you fall asleep at night.
Breakfast is particularly important if you are used to waking up feeling unrested. Eating a good breakfast, even a modest breakfast, will help you start your day properly. Something as little as 8 almonds and 2 dates can be enough to kick-start your metabolism.
Although eating a good breakfast will help prepare you for a better night’s sleep, there’s a host of food you can snack on throughout the day to prepare for a great night’s sleep.
Sleep expert Dr Nerina suggests eating foods that are high in tryptophan, melatonin, potassium, magnesium and vitamin B6 will help relax muscles and enhance the production of melatonin (a hormone that’s made by the pineal gland in the brain that helps control your daily sleep-wake cycles).
- Foods that are high in Tryptophan: beans, lentils, soybeans, nuts (especially walnuts and cashews), spinach, whole grains, and poultry.
- Foods that are high in melatonin: tart cherries, cherry juice, and oats.
- Foods that are rich in vitamin B6: lean meat, fish, pistachios, apricots, raisins, spinach, spinach, broccoli, asparagus, sweet potatoes.
- Foods that are high in potassium: whole grains, nuts and seeds, and dark green leafy vegetables
- Foods that are high in potassium: bananas, oranges, potatoes, apricots, yoghurt, and milk
Dr Nerina suggests late night snacks including carbs and a little bit of protein are proven to help you sleep better. Why not try these?
- Nut butter and oatcakes
- Plain Greek yoghurt (full fat) and fresh fruit
- Unsweetened popcorn (2 to 3 cups) and some cubes of cheese
- A small veggie omelette with whole-grain toast
- Cottage cheese and fruit
- Whole-grain pita bread and hummus
- Turkey and tomato sandwich
- Banana or apple with a spread of almond or cashew butter
Remember, eating well is not the only way we get energy. It can come from – exercise, our relationships and the way we use our minds.
Check out our recent blog post on ‘How to Improve Your Sleep Routine’ to help you get a great night’s sleep.
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