Struggling to get your eight hours of shut eye? Eat your way to forty winks with these foodie favourites
Whether it’s looming deadlines or late-night obligations, switching off as soon as your head hits the pillow is easier said than done. Instead of counting sheep until the wee small hours, stock your kitchen with these sleep-inducing ingredients for a peaceful nights slumber .
PUMPKIN SEEDS
These little super seeds are packed full of magnesium, which help our muscles to relax and helps support the pineal gland which produces melatonin (the sleep-wake hormone. Try to sprinkle one or two teaspoons on yoghurt, salads or soups.
PROTEIN
Protein-rich foods such as chicken, fish, beans, seeds and lentils stimulates the amino acid tryptophan, which converts to serotonin and melatonin. Although it’s important to try and avoid eating high protein foods a few hours before bed (as they’re difficult to digest), try to include 1 grams of protein per kilo of body weight every day.
COCONUT WATER
Jam packed with electrolyte minerals such as potassium, calcium, magnesium, phosphorous and sodium, coconut water will balance the level of minerals in the body and regulate hydration, resulting in a peaceful nights sleep without disruption.
MAGNESIUM
Known as natures tranquiliser, foods rich in magnesium such as leafy green vegetables, seafood, pumpkin, died fruits and sunflower seeds are ideal to help our muscle fibres relax.
GRAINS
Slow-releasing carbohydrates such as oats, brown rice and rye bread help stable blood sugar levels before you go to bed – this ensures your body doesn’t release too much adrenaline whilst you sleep which can wake you up. Make sure you incorporate some healthy slow-releasing carbs into your diet before bed.
HERBAL TEA
Drinking herbal teas such as chamomile, passionflower and valerian or specific sleep blends can relax the body’s nerves and muscles by increasing the levels of glycine (a chemical that naturally sedates the body)
