- Sleep better by eating these snacks before getting into bed
- Kiwi and chamomile tea could improve your sleep quality
- Add more almonds to your diet every evening
- Drink tart cherry juice to fall asleep faster
The body needs enough sleep to help it function properly, according to the NHS.
Not getting enough sleep is bad for your health; mentally and physically.
Regular poor sleep increases your risk of obesity, heart disease and diabetes.
You’re also more likely to develop depression and anxiety if you don’t get enough rest.
But, you could get a better night’s rest by adding these five food and drinks to your bedtime diet.
Eating kiwi fruit before bed could help you to fall asleep, and wake up feeling refreshed, according to Dr Brianna Elliott.
Snack on two kiwis before getting into bed, as you could fall asleep 42 per cent faster, she said.
“The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle,” said Elliott.
“It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation.”
Almonds are a great source of magnesium.
Magnesium could promote sleep by reducing inflammation, and reducing levels of the stress hormone cortisol.
“If you want to eat almonds before bed to determine if they impact your sleep quality, a one ounce [28g] serving, or about a handful, should be adequate,” said Elliott.
“Chamomile tea is a popular herbal tea that may offer a variety of health benefits,” she said.
“Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.”
Drinking chamomile tea for two weeks before bed could improve your sleep quality.
White rice has a high glycaemic index, which means it takes longer for the body to break it down into sugar.
High glycaemic index foods could improve your sleep quality.
Try eating white rice an hour before bedtime to get a better night’s sleep.
“Despite the potential role that eating white rice may have in promoting sleep, it is best consumed in moderation due to its lack of fibre and nutrients,” said Elliot.
Tart cherry juice
“Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia,” she said.
“For these reasons, drinking tart cherry juice before bed may improve your sleep quality.
“The sleep-promoting effects of tart cherry juice are due to its high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep.”
Fatty fish includes salmon, tuna, trout and mackerel.
They’re all rich in vitamin D, as well as omega-3 fatty acids.
The combination of both vitamin D and omega-3s could enhance sleep quality, said Elliott.
The nutrients help to increase the production of serotonin, which is a sleep-promoting brain chemical.