Did you know certain foods can help you get a better night sleep?
Food and drink can affect our sleep, if you are not getting enough vitamins and minerals your body may not create enough melatonin. Melatonin is a hormone that plays a role in sleep.
Melatonin
Our body makes more melatonin at night, this is why we sometimes wake up when the sun comes up and feel tired when it gets dark.
According to some studies eating foods high in melatonin can help get a better night sleep.
Vitamin B12 also supports the production of melatonin by increasing the number of brain receptors it has.
1. Kiwi
Kiwis are delicious and full of minerals and vitamins that can contribute to better night sleep. One study showed adults who ate 2 kiwis before bed for 4 weeks showed to have fallen asleep 42% faster compared to those who did not.
2. Sour Cherries
These are normally consumed as juice. They naturally contain melatonin and many minerals including magnesium, zinc, iron, calcium, phosphorus & potassium. One study gave adults 480ml of cherry juice for 2 weeks and it increased their sleep time by 85 minutes.
3. Milk
Milk and dairy products are excellent sources of melatonin as they contain a large amount of tryptophan. Tryptophan is an amino acid found in certain foods that helps assist the body to make serotonin and melatonin.
4. Almonds
Almonds also contain melatonin and magnesium which are both known to contribute to better sleep. One animal study showed after eating 400mg of almond extract saw that they slept for longer and more deeply.
5. Oily Fish
Oily fish like salmon and tuna contain high levels of omega-3 fatty acids. These have been shown to help you sleep better as they help your body produce serotonin which is needed to create melatonin.
6. Soy Products
Soy milk and tofu contain tryptophan which helps your body create serotonin and melatonin. It could be very effective for menopausal and post-menopausal women thanks to its isoflavone content. Isoflavones weakly mimic oestrogen the hormone women lose when going through menopause. Unfortunately, most post-menopausal women suffer from insomnia.
These have just been 6 foods that help you sleep. Other food and drinks that could help you sleep are:
- Mushrooms
- Chamomile tea
- Strawberries
- Grapes
- Peppers
I hope these foods can help you relax and get a better nights sleep 🙂
Stay healthy
Sally
