Getting a good night’s sleep is crucial for one’s health. Sadly, so much can prevent people from entering the ‘land of nod’, including blue light from screens, caffeine, stress, worry, and much more. Another significant roadblock to good sleep is what you eat. Below, sports nutritionist Benjamin Bunting highlights five foods that can help you drift off; surprisingly, one is cheese!
Eating too soon before bed can disrupt your sleep, but the foods you choose also play a key role. While Meghan Markle’s tomato-based pasta recipe might be a favourite, tomatoes are acidic and can cause issues like heartburn and indigestion, making them a poor choice before bed. However, certain foods like bananas, cheese, and wholemeal bread can actually help improve your sleep by supporting muscle relaxation and boosting sleep-inducing hormones.
Research has found that certain vitamins and minerals, such as magnesium, calcium, and potassium, play a key part in helping us sleep better. Benjamin Bunting, sports nutritionist, military physical training instructor, and founder of beForm Nutrition, has revealed some of the best foods packed with these vitamins and minerals.
The Best Foods for a Good Night’s Sleep
Bananas
Bananas are a staple in most kitchens and a fantastic source of magnesium and potassium. Both minerals help to relax our muscles, reducing stress and promoting deep sleep. A great bedtime drink is to blend one banana with a cup of milk or soy milk.
Cheese, Yoghurt and Milk
Dairy products are rich in the amino acid tryptophan, which helps our bodies produce serotonin, which promotes relaxation, and melatonin, which makes us feel sleepy. Dairy also contains calcium, which helps with the production of melatonin.
Porridge
Porridge is another excellent option for supper since it’s affordable, easy to make, and has sleep-promoting properties. Its calling card is that it is rich in calcium, magnesium, phosphorus, silicon, and potassium, all of which can improve sleep quality. Phosphorus and silicon both help regulate the nervous system to reduce stress and anxiety.
Cherries
Cherries can naturally increase melatonin, which is the hormone that helps us feel sleepy. Consider eating fresh, frozen or dried cherries before bedtime. Cherry juice is also a good option and can often be found at most supermarkets now.
Wholemeal Bread
A slice of warm wholemeal toast with margarine on top, for that added tryptophan hit, can promote sleep as wholemeal bread is rich in magnesium. This mineral relaxes the muscles to help us unwind before bed.
The Worst Foods to Eat Before Bed
Tomatoes
Munching on tomatoes too close to bedtime could disrupt your sleep. Their acidity can lead to issues like indigestion, heartburn and acid reflux, which can keep you tossing and turning all night. However, enjoying them at breakfast, lunch, or dinner is very beneficial as they’re rich in vitamin C and potassium.
Crisps
It is easy to grab a bag of crisps at night to satisfy your hunger, but their high salt content could dehydrate your body. To prevent disrupted sleep, it is recommended that you avoid salty foods for at least two to three hours before bed.
Meat and Other Protein-rich Foods
High-protein foods, like chicken, turkey, and fish, take longer for the body to digest, making it more difficult to sleep. Aim to avoid eating protein at least one to two hours before bed.
Spicy Foods
Anything spicy can cause heartburn, acid reflux and indigestion, making it difficult to sleep. They can also raise your body temperature, which can interfere with sleep.
White Bread
White bread is full of refined carbs and has a high glycemic index, which means it can cause your blood sugar to shoot up right after you eat it. This might give you a quick energy boost, but it can also lead to a blood sugar crash. If you’re not ready to ditch your evening toast completely, consider switching to whole-wheat bread.
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