Food for sleep

As a Mum of fairly young children, I am more often than not exhausted.  As I have had years of getting up and down in the night, and often still do, I need to have as restful a sleep as possible when I do get the opportunity.  Also, sleeping well aids in weight loss; women who report better sleep are 33% more likely to hit their weight loss goals. So, how do I wake up feeling refreshed and energised?  And perhaps a little trimmer?

  1. Kiwi Fruit

It is suggested that this is the ultimate pre bedtime snack, full of vitamin C and E, serotonin and folate – all of which assist with better sleep. So, why not try cracking open one of these furry fellas before you hit the hay

  • Soy Foods

Isoflavones (compounds that increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle) can be found in soy based products, for example edamame, tofu and miso.  A study in 2015 in the Nutrition Journal reported that adults who ate two or more servings of soy a day slept longer and reported better quality sleep.  Surely it’s worth eating Quorn (tofu) if you have a better snooze?

  • Fibre Rich foods

Studies show the more fibre you eat the more you sleep!  Fibre prevents blood sugar surges that lower melatonin.  Foods that contain fibre include beans, bran, cereals and many others.  You may be nipping to the loo a bit more, but at least those eye bags will look better!

  • Fish

Melatonin is a sleep inducing hormone that is triggered by darkness.  This hormone is generated by vitamin B6 which fish have an abundance of! Halibut, tuna, salmon in particular.  So why not try upping your fish content and seeing if it works for you? 

  • Dairy

Research has suggested that lacking in calcium can make it difficult to nod off.  Get some dairy products like yoghurt and milk that boast healthy doses of calcium and you’ll be out like a light before you know it.

I am by no means promising that if you eat all of these foods you will sleep like a baby all night ever night, but by making some slight changes to your diet later in the day you may start to reap the benefits and feel slightly more alive in the mornings.  What have you got to lose?  I know I am going to give it a try!

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