What to eat to help with sleepless nights and insomnia

What to eat forhot_flush_info_symptom_hot_help_sleepless_nights.jpg

Eat right to sleep at night!

Magnesium is important for promoting a calm, sleepy feeling and regulating our body clock. Found in:

  • Dark leafy greens, baby spinach, kale, Swiss chard and Brussels sprouts.
  • Nuts and seeds, try making a trail mix with pumpkin seeds, sunflower seeds, milled linseed, almonds, Brazil nuts, cashews, pine nuts and pecans, add a few dried fruits for a little natural sweetness. 
  • Fish, (also full of omega-3 fatty acids and vitamin D) SMASH your symptoms by eating salmon, mackerel, anchovies, sardines, herring and tuna, at least once a week.
  • Legumes, nutrient-rich powerhouses of natural fibre, vitamins, minerals, and amino acids. Eat more, kidney beans, chickpeas, lentils, black-eyed peas and quinoa. 
  • Avocado, packed full of multivitamins and healthy nutrients. 
  • Bananas, also full of bone-strengthening potassium, fibre & vitamin C. 
  • Dark chocolate, at least 70% cocoa.

Tryptophan; helps boost production of the sleep-inducing brain chemicals serotonin and melatonin. Found in: wholegrain oats, brown rice and quinoa, eggs, salmon, chicken, turkey, nuts, seeds and lettuce.

Calcium; low levels have been linked to poor sleep.

  • Milk contains tryptophan, and having a warm milky drink with a carbohydrate snack (nuts, rice cakes, banana and yogurt,) may help raise serotonin levels, although some experts think it may be the familiar, comforting routine of a bedtime drink that helps you fall asleep rather than the milk. A good result either way.
  • Say cheese A British Cheese Board study found that eating cheese before bed can help you to fall asleep more easily. Tryptophan at work again as cheese is rich in this amino acid. Mozzarella, cheddar, 

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Laura Llewellyn