It’s a well-known fact that getting a good night’s rest is great for your health, productivity, mood and overall wellbeing. But if you’re struggling to fall asleep at night, or feeling even more exhausted when you wake, a change in your diet might help you combat those sleep woes. Before changing your diet completely, ensure you’re getting 7-9 hours of sleep at night on a comfy mattress. Well-sprung mattresses that aren’t too firm or soft are essential for a good night’s sleep. Also, think about how much exercise you’re getting, and aim for 20 minute sessions three times a week on average. Here are certain natural tips that can help you sleep better at night.
Eat little and often
Avoid skimping on certain meals during the day, then pigging out later. Try to eat little and often, and avoid eating late at night as this will only stimulate your body rather than calming it down ready for sleep. Eat something nutritious every three to four hours helps to keep you going during the day with the right balance of hormones, and also helps you fall asleep at night.
Eat well in the morning
After a night’s sleep, your body has used a lot of energy, so this needs to be replaced. Use the phrase, ‘Eat breakfast like a King, lunch like a Prince and dinner like a pauper’, so you’re eating the right amounts at the right times of the day.
Eat a banana before exercising
Exercise is a great remedy for a good night’s sleep, and the sleep you get following your exercise helps to rebuild your muscles, making you stronger and leaner. Eating a banana with whole wheat toast and peanut butter before your workout will release energy slowly to keep you going throughout the exercise. Also, think about when you want to exercise, and remember that exercising in the morning helps to relieve tension, improve your mood and help you fall asleep much faster at night. Exercising late at night can often cause the opposite desired effect, and keep you up at night.
Milk and honey are great for sleep
Milk contains an essential amino acid called tryptophan, which increases a natural sedative in your brain called serotonin, helping your body to get into sleep mode. Honey is a simple, soothing sugar which also helps increase serotonin, so a concoction of both is the ideal bedtime drink. Bananas and turkey are also great foods to eat before sleep, as both contain tryptophan.
Though alcohol can sometimes aid sleep, once the body metabolizes alcohol, it all goes downhill! Avoiding booze is the best option, as it can worsen insomnia, and having an alcoholic nightcap will probably cause you to wake up during the night, and leave you feeling tired and dehydrated the next morning.
Ditch the caffeine
Another ingredient to avoid to help get a good night’s rest, caffeine should be avoided from the afternoon onwards if you are sensitive to its effects. Keep any coffee drinks for the morning to get you started and perked up for the day, but gradually withdraw if you’re a big coffee drinker, as going cold turkey can have some unwelcome symptoms like overtiredness, irritability and headaches.
Cherries are great for sleep
Cherries are rich in melatonin, which helps regulate sleep. Try eating a handful of cherries before bed to help you sleep better.
About the Author: Zoe is an avid blogger and experienced freelance writer, and loves to share her knowledge through content on the internet. Zoe is currently writing on behalf of bed superstore Archers Sleep Centre