Tag: milk

Top 5 Foods for a Good Night’s Sleep

As a parent I count my blessings each time I get a full night’s sleep, it’s enough to make me want to jump out of bed with joy in the morning. If my toddler doesn’t wake me then I’m usually lucky enough to sleep through the night. But on occasion when I just can’t drift into a slumber, whether for reasons of stress or just a plain old inability to sleep, I turn to natural foods to assist.

There are some simply brilliant foods to help induce Zzz’s. These foods contain tryptophan which converts to serotonin and melatonin, the brain’s key calming chemicals. Serotonin promotes calm and melatonin helps to cause drowsiness and lower body temperature for a restful sleep. The perfect package for shut-eye.

I recommend trying one or two of these foods 90 minutes before you plan to close your eyes so your digestive system has time to process what you eat before slumber. It’s always a good idea to avoid caffeine and alcohol at least four hours before sleep and don’t go to bed when you’re either hungry or full as this will contribute to a disrupted night’s sleep.

Top 5 Foods for a Good Night’s Sleep

1. Bananas
High in serotonin and melatonin, bananas also contain potassium and magnesium which is a muscle relaxant.

2. Oatmeal
A small bowl of oatmeal contains melatonin and complex carbohydrates which can help more tryptophan get into the brain. Topped with some warm milk this is a healthy source of comfort food and if you’re slightly peckish it will keep those hunger pangs at bay.

3. Almonds
A handful of almonds contains tryptophan and magnesium to relax muscles.

4. Low-fat Cottage Cheese
Low-fat cottage cheese contains tryptophan and is a lean source of protein that will help keep your blood sugar regulated throughout the night.

5. Flaxseed
Known for their mood lifting properties. Sprinkle a couple of teaspoons of flaxseed on a small bowl of oatmeal or on a portion of low-fat cottage cheese.

If you feel like a warm drink before bed a cup of chamomile tea can help to promote calm thanks to chamomile’s natural soothing properties. If you want something a little richer a glass of warm milk contains tryptophan and calcium, known to reduce stress and stabilise nerve fibres.

Take your pick from these Top 5 Foods and see what works best for you.

Most importantly, don’t stress about not sleeping. Having a regular routine before bed will help to get your mind and body in the mood for sleep. A warm bath with some relaxing aromatherapy oils and reading a good book before bed contribute to winding down and preparing for rest.