Beansīeans naturally contain a combination of B vitamins like B6, niacin and folate which help the brain in many ways. So, if you’re craving a little snack after dinner, a small bowl of yoghurt topped with some oats, whole grains or fruit could be the perfect pre-bed treat. Much like milk, yoghurt contains calcium which is needed for processing sleep-inducing hormones tryptophan and melatonin. Tryptophan can help you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. Dairy is a natural source of the sleep-inducing tryptophan amino acid. That glass of warm milk our parents gave us before bed as children actually did do something good. Researchers credit this to kiwifruit’s antioxidant properties and ability to address folate deficiencies, and/or high concentration of serotonin. One study found there was some evidence to suggest that people who ate kiwis one hour before bedtime fell asleep faster, slept more and had a better overall sleep quality than those who didn’t. Kiwifruit is rich in vitamins C and E as well as potassium and folate, which are believed to help you stay asleep once you have fallen asleep and even achieve a slow wave or ‘deep sleep’. These minerals are essential for a range of bodily processes, such as relieving muscle tension, reducing fatigue, strengthening bones, and contributing to metabolism and the functioning of the nervous system. Nuts like almonds, walnuts, pistachios and cashews are considered to be a good food for sleep as they contain minerals like magnesium and zinc. However, there are some foods and drinks that may improve your ability to sleep well at night. With so many Australian’s struggling to sleep well at night, it’s no surprise people are looking at their diet to see if it can help improve the amount of shut eye they’re getting.īoth diet and sleep are complex, which means there is no silver bullet or single food that is guaranteed to give you a solid eight-hour slumber. Whether it’s a mental boost after a cup of coffee or drowsiness after a Christmas roast dinner, most people have experienced how food and drink can affect their energy levels and alertness.īut did you know your diet can also play a role in getting a good night’s sleep?Ī report commissioned by Sleep Health Foundation revealed how common insomnia is across the Australian adult population, with almost 60 per cent of people regularly experiencing at least one sleep symptom like trouble falling asleep, staying asleep or not being able to get back to sleep.
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