Health experts have shared five sleep-promoting foods that may naturally support better sleep quality
If you find yourself tossing and turning at night and dreading the morning alarm, certain foods and drinks might make those early rises more bearable. According to Benenden, there are five essential foods worth incorporating into your diet to enhance sleep quality.
The experts highlight that “melatonin-promoting foods if you are in need of a good night’s sleep” are essential, with cherries being a particularly notable example.
It explains: “Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.”
Currently, you can buy a 1L Cherry Good Juice Drink from Waitrose for £2 – that’s 20p per 100ml. You can also purchase a 1L Cherry Juice Drink for the same price from Sainsbury’s. And if you’re looking for something organic, you can buy the Biona Organic Tart Cherry Pressed Juice 1L from Holland and Barrett for £7.99 which contains 100% Tart Cherries.
In one study, it notes that “five of the six studies reported significant improvements in the quality of sleep after drinking tart cherry or a supplement.” The Sleep Foundation also boasts about the fruit.
It reveals: “Cherries have a variety of health benefits. In particular, the juice of sour cherries, also known as tart cherry juice, can help fight inflammation, reduce muscle soreness, and boost your immune system. Research also suggests that tart cherry juice may help people sleep.”
What foods can help me sleep?
There are plenty of foods other than cherries that may help improve your sleep. Benenden urges people to try raw honey. It explains: “Honey stimulates melatonin and shuts off orexin in the body: the neuropeptide that makes us feel sharp and alert. A mug of hot water, lemon and honey is a great evening drink for soothing the body and inducing sleep.”
You could also try bananas. “They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night’s sleep”, the experts say.
Turkey is another great selection, working well in numerous lunch and dinner dishes – think a Roast dinner and leftover turkey sandwiches. Health professionals also note that beyond its protein content, it can promote sleep thanks to its substantial tryptophan levels, an amino acid instrumental in regulating mood.
It adds: “Tryptophan also calms the body, balances hormones and fights anxiety, which all help with inducing sleep. Brown rice, fish and yoghurt also contain high levels of this calming amino acid, making these some of the best foods for sleep.”
Finally, almonds is hailed as a great food to add to your next shopping list. They contain “high amounts of muscle-relaxing magnesium” which is “great for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.”
What food should I avoid before bed?
If you’re having trouble winding down at night and you’ve tried every sleep hack but still can’t fall asleep, you should also consider what foods you’re consuming, as switching to the right foods and drinks could help you sleep better with ease.
Listing the “five worst foods for sleep”, it recommends people avoid:
- Ice cream – Eating too much sugar can negatively affect sleep. Foods like sweets and ice cream cause blood sugar to spike and then crash during the night, which can trigger stress hormones and wake you up.
- Chocolate – Chocolate and other caffeinated foods and drinks can disrupt sleep and leave you feeling groggy the next day by affecting REM sleep. It’s best to avoid caffeine sources like coffee, tea, and energy drinks in the 4 to 6 hours before bedtime.
- Crisps – Eating too much salt can dehydrate the body and lead to fatigue. Foods like crisps and salted nuts may also disrupt sleep, so it’s best to avoid them a few hours before bedtime. A study at the European Society of Endocrinology found that salty foods, such as crisps and salted nuts, were some of the worst foods to eat before bed as they contributed to disrupted, or “superficial”, sleep.
- Cheese – Cheese and processed meats like bacon, ham, and pepperoni can make it harder to sleep because they contain tyramine. This amino acid triggers hormones that increase alertness and keep you feeling awake for hours.
- Curry – Spicy foods like curries, hot sauce, and mustard contain capsaicin, which can raise body temperature and disrupt sleep. They also take more energy to digest, making it harder to get deep rest.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
