Friday, 10th July 2020

This Month's Magazine
Foods to eat to help you sleep

Foods to eat to help you sleep

Extract from Bupa Health advice supplied by STM Nummos Life SL

Millions of us wake up in a bad mood because of a rough night’s sleep. The amount of sleep needed varies from person to person, around 7 to 9 hours is generally accepted as healthy for most people.

There are many reasons why people feel tired, but your lack of sleep could be due to what you ate for dinner. Here are some key foods that help you catch the shut eye you need.

Sleepy Fruit
The humble kiwi is packed with vitamin C. Research made by the School of Nutrition and Health Sciences at Taipei Medical University in Taiwan found that in a study of 24 participants consuming two kiwis each evening one hour before bedtime for four weeks, there were dramatic improvements to sleep onset, duration, and efficiency in those with self-reported sleep disturbances.
Cherries contain a natural source of melatonin. Cherry juice is a good option and has been shown to help adults sleep so try a glass about an hour before bed.

Whole Grain Bread
Fancy a late-night nibble? Then snack on a slice of whole grain bread, crackers or oat cakes.

Whole grain carbs help to increase levels of tryptophan, an essential amino acid that stimulates the creation of serotonin/ melatonin, which in turn works to control your sleep/wake patterns without spiking blood sugar levels. Combine it with other foods that contain tryptophan - such as turkey, peanut butter or cottage cheese - to help the body easily absorb the nutrient. Although it’s not a good idea to eat masses right before you go to bed, a small carbbased snack can help keep you from waking up in the night.


Hummus makes a pretty good sleep inducing food. The chickpea base is high in vitamin B6, which, when incorporated within your day-to-day diet, can help beat insomnia.

Vitamin B6 converts some of the tryptophan in your body to niacin, which also helps to control your sleep/wake cycle. What’s more, hummus contains mood-boosting amino acids phenylalanine and tyrosine that work to promote a successful night’s sleep.

Team with vitamin A-rich carrots or bell peppers for additional sleep-boosting goodness.

Avocados are also a great bedtime option because they’re high in magnesium, so if you don’t fancy a hummus dip, try guacamole instead.

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