What foods should I eat to help me sleep?

It’s a safe bet that few of us sleep for the recommended 7 hours a night. Busy lives, shift work and everyday distractions often make settling down for the night easier said than done. Then even when we do crawl into bed, it’s sometimes hard to switch off when our heads are racing from the stresses of the day, and we’re trying to plan for the next one.

What else does insufficient sleep affect?

We all know that insufficient sleep can cause our physical and mental health to suffer, so what can we do to help us wind down before bed and get good quality rest? As much as it’s advised that TVs and phones are kept out of the bedroom, the reality is that they’ll never be far away because of our dependency on them. But one thing we can focus on is the food we put into our bodies.

Have you been tested for food intolerances?

If you’ve had an intolerance test before, you’ll know that food and drink affects us differently. Some give us an energy kick; some make us sluggish, and some make us tired. With that in mind, it’s worth looking at the right foods to put on our plates before bedtime, so we know what to snack on before turning in for the night.

Almonds

Like a lot of nuts, almonds are an excellent source of the hormone melatonin, which regulates your body clock and sends signals to prepare it for sleep. Almonds are also packed full of the mineral magnesium, which has multiple health benefits. One of these is helping to reduce the stress hormone cortisol, which often stops us from resting. A 28-gram serving before bed is enough to see if munching on almonds will improve your sleep and relaxation levels, so give it a try if you’re regularly waking.

Turkey

If you have turkey for your Christmas dinner, there’s a good reason why you might have a snooze afterwards. Firstly, it contains tryptophan, an amino acid that increases melatonin production and regulates sleep cycles. Its high protein content may also be responsible for inducing tiredness, as eating a moderate amount before bed has been linked to improving sleep quality and waking less during the night.

Kiwi

Although it’s not an obvious bedtime snack, kiwi is one of the best things to eat before turning in for the night. Research has shown that eating two kiwis an hour before going to bed can improve your sleep duration and prevent you from waking as frequently. This is largely attributed to the serotonin they contain, a chemical that helps regulate your sleep cycle.  They also contain the antioxidants vitamin C and carotenoids, which may also be responsible for improving the quality of sleep.

Tart cherry juice

Not strictly a food, but tart cherry juice has many health benefits; sleep promotion is one of them. Thanks to its high levels of melatonin, drinking 240ml of tart cherry juice twice a day can help you sleep better and for longer. Although these findings still need some extensive research, swapping your morning smoothie is worth a go if you’re struggling to sleep soundly at night.

Rule out causes by getting tested for food intolerances

If you often feel uncomfortable and restless during the night, it’s worth taking a food intolerance test to rule out any sensitivities that you may have. If you’re intolerant to certain items, symptoms may present themselves in the form of bloating, stomach pains and itching, which hardly lend themselves to a good night’s sleep. By ordering a test, you can rule out any foods that regularly make you feel unwell to give your body the best chance of being able to rest properly when you go to bed.

If you’d like to order a food intolerance test or want to find out more information, please visit www.ukfoodintolerance.co.uk or send an email to [email protected]