IS your diet keeping you up at night?
There are lots of things that can influence how well we sleep – screen time usage, caffeine and alcohol, relationship stress and bedroom temperature.
You may be aware eating too soon before bed may also disrupt sleep, causing things like indigestion and acid reflux.
But certain vitamins and minerals could help you have a better night sleep, according to research.
For example, a 2012 study found the vitamin magnesium could help help improve sleep issues in people with insomnia.
While there is no conclusive evidence pointing to a diet that improves sleep, it’s clear there are some foods worth eating as a late-snack over others.
Benjamin bunting, sports nutritionist, military physical training instructor and founder of beForm Nutrition, reveals the best sleep-friendly snacks and the ones you must avoid…
Bananas
Bananas are a staple in most kitchens and a fantastic source of magnesium and potassium – two minerals key for sleep, said Benjamin.
He explained: “Both minerals help to relax our muscles, reducing stress and promoting deep sleep.
“A great bedtime drink is to blend one banana with a cup of milk or soy milk.”
Cheese, yoghurt and milk
Dairy products are rich in the amino acid tryptophan, which helps our bodies produce serotonin (the happy hormone) and melatonin – a hormone that makes us feel sleepy, said Benjamin.
He added: “Dairy also contains calcium, which helps with the production of melatonin.”
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Porridge can be a great option for supper because it’s affordable, easy to make, and has sleep-promoting properties.
[bc_video account_id=”5067014667001″ application_id=”” aspect_ratio=”16:9″ autoplay=”” caption=”I’m a GP – here’s why you feel tired all the time” embed=”in-page” experience_id=”” height=”100%” language_detection=”” max_height=”360px” max_width=”640px” min_width=”0px” mute=”” padding_top=”56%” picture_in_picture=”” player_id=”default” playlist_id=”” playsinline=”” sizing=”responsive” video_id=”6349193725112″ video_ids=”” width=”640px”]Benjamin said: “It’s rich in calcium, magnesium, phosphorus, silicon and potassium, all of which can improve your sleep quality.
“Phosphorus and silicon both help to regulate the nervous system to reduce stress and anxiety.”
Cherries
Cherries can naturally increase melatonin, which is the hormone that helps us feel sleepy.
Benjamin advised: “Consider eating fresh, frozen or dried cherries before bedtime.
“Cherry juice is also a good option and can often be found at more supermarkets now.”
Wholemeal bread
A slice of warm wholemeal toast with margarine on top, for that added tryptophan hit, can promote sleep as wholemeal bread is rich in magnesium, said Benjamin.
He added: “This mineral relaxes the muscles to help us unwind before bed.”
THE WORST FOODS TO EAT BEFORE BED
However, there are some foods you want to stay well clear of before bedtime, said Benjamin, as they can cause blood sugar spikes and digestion issues that impact sleep.
White bread
White bread is full of refined carbs and has a high glycaemic index, which means it can cause your blood sugar to shoot up right after you eat it, warned Benjamin.
He said: “This might give you a quick energy boost, but it can also lead to a blood sugar crash.
“If you’re not ready to ditch your evening toast completely, consider switching to whole wheat bread.”
Meat and other protein-rich foods
High-protein foods, like chicken, turkey and fish, take longer for the body to digest making it more difficult to sleep.
Benjamin recommended: “Aim to avoid eating protein at least one to two hours before bed.”
Tomatoes
Munching on tomatoes too close to bedtime could disrupt your sleep.
Benjamin said: “Their acidity can lead to issues like indigestion, heartburn and acid reflux, which can keep you tossing and turning all night.
“However, enjoying them at breakfast, lunch or dinner is great as they’re rich in vitamin C and potassium.”
Crisps
It’s easy to just grab a bag of crisps at night to satisfy your hunger, but their high salt content could be dehydrating your body,” said Benjamin.
He advised: “It’s recommended to avoid salty foods for at least two to three hours before bed to make sure you don’t experience disrupted sleep.”
Spicy foods
Anything spicy can cause heartburn, acid reflux and indigestion, making it difficult to sleep.
Benjamin added: “They can also raise your body temperature, which can interfere with sleep.”
After making changes to your diet, it’s also important to look at your sleep routine and environment…