Struggling to get a good night's sleep? An expert has revealed a handy tip that could help people lead a healthier lifestyle. The persistent problem of sleep deprivation affects one in three people in the UK, and beyond leaving you irritable the next morning, it is linked to serious health risks such as obesity, heart disease, and diabetes. It may come as a surprise that eating certain foods can actually encourage your body to unwind, helping people get the vital rest they need.
The Connection Between Nutrition and Sleep
Speaking to Express.co.uk in 2019, registered dietitian Rachel Clarkson shed light on the connection between nutrition and sleep: "Melatonin, a.k.a. the 'sleep hormone' is released by the brain to gently signal you to fall into a deep slumber, and the amount of melatonin released by your brain is actually dependent on the foods you eat." According to Rachel, among all the dietary influences on the body's melatonin production, there is a key protein component known as Tryptophan. She said: "This amino acid is classed as 'essential' in the diet because our bodies cannot make it and therefore it must be consumed from food."
Foods Containing Tryptophan
- Fish
- Eggs
- Poultry
- Spinach
- Tofu
- Beans
- Lentils
Rachel added: "The science does not stop there because other nutrients actually affect whether Tryptophan is available in the body." Both Magnesium and B vitamins regulate the availability of Tryptophan, which influences the sleep-inducing hormone melatonin and consequently affects how well a person sleeps.
Foods Containing Magnesium
- Nuts
- Seeds
- Milk
- Cheese
Foods Containing B Vitamins
- Lentils
- Soya
- Spinach
- Dairy
- Fish
What to Avoid Before Bed
According to the National Sleep Foundation, while certain foods can aid sleep, complex carbs have the opposite effect. People are advised to steer clear of white bread, refined pasta, and sugary treats before heading to bed, as these can reduce serotonin levels and disturb sleep. "Instead, choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices," the health organisation recommended.
Warm Milk and Herbal Tea
It is also suggested that the age-old tradition of enjoying a warm cup of milk could promote a better night's sleep, possibly owing to the tryptophan and melatonin found in milk. The National Sleep Foundation added: "But perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine." Having a cup of chamomile tea before bed may also prove beneficial, potentially thanks to an antioxidant called apigenin, which chamomile tea is particularly rich in. This antioxidant has the ability to bind to brain receptors that may help reduce anxiety and promote sleep.
