Getting enough sleep seems to be one of our biggest problems…
Busy schedules can make it very difficult for us to wind down in the evenings and get that well-needed deep sleep. One of the easiest ways to help you sleep is through our diets. In addition to cutting out our much loved cups of coffee and sugary snacks, eating these foods will prepare your mind and body for sleep.
Studies suggest that even the slightest deficiency in magnesium can affect the quality of your sleep. High in magnesium, almonds aid muscle relaxation and helps you chill out. Almonds are also packed with protein which stabilises your blood sugar whilst you are sleeping.
2. Chamomile Tea
Swapping coffee and black tea for chamomile tea in the evenings will lower your caffeine levels and help you drift off to sleep. Chamomile is also widely used for calming our nerves, containing apigenin, chamomile reduces anxiety and can keep your night time thoughts at bay.
Eating chocolate at its purest can do wonders for the body. In addition to 300 health boosting chemicals, cacao is crammed with tryptophan, an amino-acid that increases levels of serotonin and melatonin in the body. High levels of serotonin and melatonin in the body can make you happier as well aid a healthy sleep cycle.
Like cacao, miso contains amino acids that boost the production of melatonin in the body. Melatonin is also triggered by darkness making you drowsy and prepares the body to fall asleep. Get miso into your diet by making a simple miso soup, use as a flavorsome marinade or a salad dressing.
Cherries also contain the sleep inducing ingredient, melatonin. Get your body sleep-ready by juicing cherries or grab a handful of cherries for an evening snack.
Yet another ingredient to add into your evening smoothie, eating walnuts is an amazing way to increasing your melatonin levels. They also boost your serotonin levels too!
Edamame can work wonders on your sleep pattern. In just 1 cup of edamame you will be supplied with 116% of your RDA of tryptophan, 57% of protein, 43% of omega-3s, 41% of fibre and 49% of iron.
Containing lots of magnesium, potassium and tryptophan, eating a banana is a great way to prepare your body for sleep. You can simply eat as it is or slice it up and serve with almond butter as a healthy dessert.
As well as being a healthy alternative to sugar, sweetening your evening drinks with honey can get the body in motion for sleep. It raises your blood sugar levels, decreasing the amount of orexin in the brain and make you feel sleepy.