If you struggle to fall or stay asleep, you are not alone. According to the NHS, insomnia affects one in three people and can have a serious impact on your life. The typical adult needs around seven to nine hours of sleep a night, and consistently getting less than that can lead to problems in your personal life.
Fruits and Vegetables That Support Sleep
For a better night's sleep, several foods can be snacked on before bed. Kiwifruit is often mentioned as one of the best options because it contains serotonin, which can boost sleep. Researchers have also suggested that the anti-inflammatory antioxidants in kiwis may be partly responsible for their sleep-promoting effects.
Tart cherry juice is another great choice before bed. It contains high levels of melatonin, as well as magnesium, phosphorus, and potassium, and is a rich source of antioxidants. Bananas are also beneficial, as they are rich in magnesium and potassium, which help relax muscles and calm the nervous system.
According to Healthline, tomatoes are full of key nutrients such as vitamin C, potassium, and antioxidants. They also contain melatonin, which may have potential for supporting sleep.
Other Foods That Aid Sleep
You might have heard about sipping a mug of warm milk before bed, and there is science behind why this works. Dairy contains tryptophan, an amino acid that boosts serotonin and melatonin and can help you relax. Walnuts and almonds are also good for sleep, as both contain magnesium and a small amount of melatonin.
Foods to Avoid Before Bed
A common misconception is that alcohol can help you sleep. Although you may feel drowsy or fall asleep faster after drinking, it will disrupt your deeper sleep and you will wake up feeling even more exhausted. Caffeine and dark chocolate should also be avoided, as they contain stimulants and can block deep sleep.
Anything heavy, fatty, or spicy should be avoided too, as it takes a long time to digest and can trigger acid reflux when you lie down to sleep.
