While searching “best foods to help you sleep” may not be in your Google search history yet. We're here to tell you that it should be. What you eat before turning in for the night may be as important as putting your electronic devices down before bedtime. “It might sound unusual, but a restful night’s sleep begins with what’s on your plate,” says nutritionist GQ Jordan. “Consuming the right nutrients nourishes your body and supports your natural sleep-wake cycle, known as the circadian rhythm.” Here are the best foods to help you sleep easily.
Make magnesium a non-negotiable
“An essential nutrient for sleep is magnesium, which can be depleted by stress and exercise,” says Jordan. If you find yourself overthinking or feeling overwhelmed, you probably need some more magnesium in your diet. As well as being involved in over 600 enzymatic reactions in the body – including regulating mood and stress responses – magnesium is excellent for sleep support because it regulates the neurotransmitter GABA, which when raised, is often associated with causing insomnia and sleep issues. To get enough magnesium through your diet you’ll need to stock up on plenty of dark, leafy greens as well as nuts, whole grains, seeds, and soybeans. Dark chocolate is also a good source, so no need to curb that late-night sweet snack, if that’s your thing.
Increase your tryptophan intake
Taken just before bed – or eaten with your evening meal – it has been shown to help decrease the time it takes to fall asleep. “Tryptophan, found in poultry, beef, tofu, oats, bananas and dairy, is pivotal to producing hormones that facilitate relaxation and sleep onset,” says Jordan, who recommends getting enough protein with each meal. “That’s about 25g to 30g, an amount roughly the size of your palm.” Along with supporting the production of these important hormones, proteins like these will also help stabilise your blood sugar levels, which means smoother, deeper sleep.
More melatonin
Given that it’s the holy grail of sleep hormones, it makes sense to try and up your melatonin intake if you’re struggling to switch off at night. Failure to naturally produce enough can be down to several things, but elevated cortisol levels at night are often a factor. Although it doesn’t actually make you fall asleep, melatonin puts you into a state of quiet wakefulness that helps to promote sleep. “For a natural source of melatonin, consider tart cherry juice,” suggests Jordan. Most nuts (especially pistachios and almonds) are high in melatonin, while fatty fish like salmon and mackerel are also good sources. A pre-bed banana is also a good idea, as they can provide up to 26 percent of your daily recommended intake.
Add some omegas
Omega-3 fatty acids are key if you suffer from any kind of inflammation, but they might also be helpful for improving your sleep. One study found that those who ate diets low in omega-3s showed weaker secretions of melatonin, which resulted in disturbed sleep patterns. Another more recent study in Japan also proved its effectiveness in promoting sleep in the over-45s, a time when, traditionally, the length and quality of your night’s sleep naturally starts to decline. Cold water fatty fish like salmon, mackerel, anchovies, sardines and herring – are the best sources of omega-3s. Vegetarians or vegans can get their fix from flaxseeds, chia seeds and walnuts. Avocados, berries and eggs are also good options.
This article first appeared on www.vogue.co.uk
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