Do you find yourself waking up in the morning and feeling you need to go back to sleep for a few more hours? Getting a good night’s sleep is important for your health and wellbeing, but so many of us don’t get what we need. The recommended amount is between 7 and 9 hours of uninterrupted sleep. If you regularly manage only 4 or 5, have you thought it might be your diet that’s keeping you awake at night? There are a number of different ways you can improve your sleep patterns, and changing your diet is one of them.
The Best Foods to Eat Before You go to Sleep
- Almonds – contain melatonin, a sleep-regulating hormone
- Turkey – contains the amino acid tryptophan which increases the production of melatonin
- Chamomile tea – contains apigenin which is an antioxidant that binds to receptors that promote sleep and reduce insomnia
- Tart cherry juice – contains high amounts of melatonin
- White rice – it has a high glycemic index that may help improve sleep quality
- Kiwi fruit – contain serotonin, a chemical that regulates your sleep cycle
- Fatty fish – contain healthy omega-3 fatty acids and vitamin D which increase the production of serotonin
- Walnuts – a great source of melatonin
- Passionflower tea – its calming properties may promote sleepiness
A number of other foods are thought to have sleep-promoting properties, but little research has been done as to their effectiveness. These include milk, cottage cheese, bananas and oatmeal.
Other Ways to Improve Your Sleep Patterns
Enjoying a healthy sleep pattern can have an enormous effect on your health. There are a number of things you can do to improve your sleep habits. For example, sticking to the same sleep schedule helps you to regulate your body clock. A relaxing bedtime ritual will also be very beneficial. If you’re in the habit of taking naps during the day, you might find it easier to fall asleep at bedtime if you cut these out. Sleeping on a comfortable mattress will also make a big difference. You want a mattress that is supportive. Serta Posturepedic is a very popular brand at the moment. The environment that you sleep in should be cool, preferably between 60 and 67 degrees, as well as being free from any noise and light. If there is little you can do to cut these levels, possibly because your partner is a snorer, try ear plugs, eye shades, and blackout curtains. It has also been shown that regular exercise, preferably vigorous, can have a profound effect on your sleep patterns.
There are a number of myths associated with getting a good night’s sleep. For example, many people consider it beneficial to fall asleep with the TV playing in the background. This can, in fact, be very detrimental as can blue light from electronic devices such as mobile phones.
Without a good night’s sleep, we really don’t function very well. There are people who can perform normally on just four or five hours sleep, but the majority of us need much more. Sleep problems affects millions of people on a regular basis but changing your diet can make a big difference.
