Good Night’s Sleep
Sleep Dinners: The Best Foods to Ensure a Good Night’s Sleep
There are some foods that are better than others at encouraging a good night’s sleep. If you are not sleeping well, take a look at your diet. By eating the right kind of foods in the evening you can help your body fall asleep quicker and even improve the length and quality of sleep you get during the night. It is important to remember to stop eating about three hours before bedtime to allow your body time to properly digest your food intake.
Whilst eating the right food before bedtime can help you get to sleep, it must not be forgotten that a comfy bed is essential also. Whether you sleep on memory-foam based mattresses, pocket sprung mattresses or adjustable beds for the ultimate in ease and comfort, the importance of a good bed and peaceful bedroom must not be overlooked.
Avoid sugary, sweet snacks before bedtime as these simple carbohydrates can cause your blood sugar levels to peak and then drop during sleep, causing you to wake. For more sustained blood sugar levels, choose a protein rich snack instead, such as an egg, nuts or cheese. This will not only help you fall asleep, but you will also stay asleep. Almonds contain magnesium, which promotes both muscle relaxation and sleep. The protein in them will help to maintain your blood sugar levels whilst sleeping.
Whilst avoiding caffeine in the evening is essential to a good night’s sleep, certain types of decaffeinated teas can help to get you into sleep mode. Green tea contains theanine, which helps to promote sleep and chamomile tea is a useful and safe sleeping aid. Cherry juice can aid sleep by boosting the body’s production of melatonin, which helps people with insomnia. Miso soup contains amino acids, which also boost the production of the hormone, melatonin, which in turn boosts sleep.
Bananas are a fantastic source of potassium and magnesium, which help to relax muscles that are overstressed. Bananas also contain the important element, tryptophan, which converts into melatonin and serotonin, the brain’s principle calming hormones. Try blending with a cup of cow’s milk or soymilk for a delicious night-soothing smoothie.
Dairy products such as yoghurt, cheese and milk contain tryptophan. They also contain the sleep-inducing nutrient, calcium. Calcium can be effective in reducing stress and in stabilizing nerve fibres, including those found in the brain. So, a banana smoothie or delicious yoghurt can not only help you sleep, but also help you unwind after what may have been a stressful day at work.
Oatmeal and Cereal
Oatmeal doesn’t have to be only for breakfast. A warm, soothing, inexpensive and nourishing bowl of oatmeal in the evening is packed full of phosphorus, calcium, magnesium, potassium and silicon, all of which are known to support sleep. However, be careful not to laden it with sugar, which can keep you awake. Instead, choose to sweeten naturally with fruit such as bananas.