In today’s high tech world, where everyone is constantly plugged into their cell phones, iPads and Social Media pages, falling asleep at night can be hard. Reducing the quality and quantity of sleep each night can have consequences such as stress, depression and weight gain, highlighting the importance of a good night’s sleep.
How do we give ourselves the best chance of a restful sleep? Reducing the use of self-light emitting gadgets before bed can drastically improve the ease and speed at which we fall asleep but looking at what we eat can also help us sleep more restfully.
Natural foods that contain essential vitamins and minerals can aid the onset of drowsiness. Below are our top eight natural foods.
1. Fish: containing vitamin B6, fish helps to produce melatonin which helps you sleep. Go for cod or salmon in particular.
2. Almonds: Because of the high magnesium, almonds promote sleep and muscle relaxation. Plus, the protein in almonds stabilises blood sugar while sleeping, so you’re likely to not only fall asleep more easily but also to sleep soundly.
3. Jasmine Rice: With a high glycemic index, Jasmine rice helps to trigger insulin so the ratio of tryptophan to amino acid in the blood is higher, and the tryptophan aids in sleep. Switch out the white rice at dinner for Jasmine rice instead.
4. Hard Boiled Eggs: Packed with protein, hard boiled eggs will stabilise blood sugar to give you a full night’s sleep without interruption. At the beginning of the week, hard boil five eggs and refrigerate so you can have a bedtime snack ready for every night of the working week.
5. Bananas: With magnesium and potassium, bananas help to relax muscles and trigger melatonin production to help you fall asleep quickly. Bonus point for bananas: Because they relax muscles, they’ll also help with cramps during that time of the month.
6. Cherries: Though it’s better to drink cherry juice, eating a cup of cherries before bed also helps to put you to sleep because of the naturally high melatonin in the fruit.
7. Spinach: High in magnesium, potassium and calcium, which promotes healthy sleep, spinach is a great leafy green to work into your diet for better sleep patterns. If you don’t like spinach, try another leafy green vegetable like kale.
8. Oatmeal: Being warm and mainly consisting of carbohydrates, oatmeal is the perfect
bedtime snack to put you to sleep.