![]() Unfortunately, your nightcap might be doing exactly the opposite of what you intended. ![]() Coffee sensitivity varies from person to person, but if you are one of the many that is wired after a cup of coffee try to avoid drinking it after mid-afternoon. Coffee contains caffeine which is a central nervous stimulant, that stays in the body up to 8 hours after it is consumed. There is a reason we drink coffee in the morning to wake us up. Some people have also reported strange dreams or nightmares after eating curry. Curry is also another food that can cause digestion issues, including heartburn, leaving you too uncomfortable to sleep. The body’s core temperature lowers naturally at bedtime, and hot spices raise your core temperature making you feel more awake. An Australian study published in the International Journal of Psychophysiology speculated that capsaicin (the active component of chillies) affects sleep via changes in body temperature. Spicy foods, such as curry can keep you awake at night. Try a juice with less acid, or better yet – tart cherry juice. ![]() Also, juice has little fibre and plenty of sugar which can give you short-lived energy that prevents you falling asleep. If you are prone to acid reflux or have a sensitive bladder, this could cause discomfort that will prevent you going to sleep. If you don’t like them on their own, some tasty hummus is a great alternative.Īlthough orange juice is a fantastic source of vitamin C, citrus fruits are very acidic. They are also a healthy source of protein which will help keep your sugar levels stable overnight. These little legumes are packed full of B6, making them a great night time snack. Melatonin is the hormone that helps regulate your body clock. Spinach and bok choy are other good options.Ĭhickpeas are another fantastic source of vitamin B6 and tryptophan, which is needed to make melatonin. If snacking on kale is not your thing, add it into your dinner, and you’ll still get the benefits at bed time. This calcium is used by the brain to turn tryptophan into sleep-inducing melatonin. Green leafy vegetables, such as kale, also offer healthy doses of potassium and calcium. Almonds are also a good source of healthy fats and protein, which can help you maintain a stable blood sugar level while you’re sleeping. Calcium helps the brain convert tryptophan into melatonin, helping your body feel like it’s bedtime. They also contain tryptophan and calcium. A study published in the Journal of Orthomolecular Medicine found that low magnesium levels meant people had more difficultly staying asleep. They are rich in magnesium, which relaxes the muscles and nerves. Bananas are also carbohydrate rich which helps you feel sleepy and sustains you through the night.Īlmonds make a great bedtime snack. The magnesium and potassium present are natural muscle-relaxants, and also essential for general wellbeing. Vitamin B6, along with tryptophan, also present in bananas, is needed for the body to make melatonin, the sleep hormone, according to an article in the Annals of the New York Academy of Sciences. Fresh cherries are not always available so tart cherry juice is a popular choice for most people. So, get some tart cherry juice or cherries and see if it improves the quality and duration of your sleep.īananas are high in potassium, magnesium and Vitamin B6. According to research from the Universities of Pennsylvania and Rochester, tart cherries boost a person’s melatonin levels. Melatonin supplements are often recommended as a sleep aid. Cherries are one of the few naturally-occurring foods that contain melatonin, a hormone your body produces which regulates sleep and wakefulness. Best foods to help you sleep Tart cherry juiceĬherries, particularly tart cherries, aid sleep because of their relatively high melatonin levels. Below is a list of the best foods for sleep and ones you should definitely avoid at bedtime. We know that our diet has a direct impact on our health, but what about our sleep? Research has shown that certain foods can help our bodies wind down and get some shut eye and others do the exact opposite. Their study showed that up to 45% of adults sleep either poorly or not long enough most nights. The Sleep Health Foundation stated that “Australia is in the grip of a sleep deprivation epidemic that is dragging down the nation’s productivity, risking safety and damaging mental health”. Too many Australians are not getting enough sleep.
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