Top 5 foods to help you sleep better
As we approach the winter months, the lack of light can cause your body to produce more melatonin. Melatonin is responsible for regulating the body’s sleep/wake cycle and if the body is producing a higher level, it can leave us feeling tired and sluggish!
I have noticed myself; it is dark when I wake up now (boo hoo) so a good night’s sleep is a must!
Try adding in these 5 foods to help aid a good night’s sleep:
Walnuts are a great choice for a bedtime snack: they are they full of protein, so they will stop you getting the midnight munchies, and they also contain a high level of magnesium and tryptophan. They help to boost serotonin levels in the brain, which is a natural sedative!
Tip: Try eating a handful of walnuts 2 hours before bed.
Beans / chickpeas
As vegans, we are constantly reminded to keep an eye on our B Vitamins. A lot of us will already take a B6 supplement. B Vitamins can help prevent insomnia and anxiety. Beans contain a natural source of some B Vitamins and these can help us to sleep more peacefully.
Tip: Chickpeas contain a high level of Vitamin B6 and produce serotonin, which helps boost your mood too!
Bananas are high in the mineral called potassium. Potassium is great for sending you in to a deeper sleep! It is also beneficial if you suffer with restless legs. Bananas contain magnesium, which works in sync with potassium and helps to relax your muscles.
Tip: I love to cut my banana up and top with peanut butter and sunflower seeds ☺ If you are feeling extra indulgent, you could fill a banana with nut butter and dark chocolate, wrap in foil and bake for half an hour!
Whole grains/ oats
We are often told not to reach for carbohydrates before bed but, if you are feeling wide awake, having a small amount of whole grains or oats can help to encourage the production of insulin, which will in turn help your brain get the levels of tryptophan it needs for sleep.
Tip: Reach for a small bowl of oats, there is nothing like going to bed feeling warmed up inside! Or choose 1 slice of wholegrain bread!
Research suggests if you are calcium deficient, you could find it harder to sleep. Luckily for us, leafy greens like kale and cabbage contain high levels of calcium.
Tip: Try adding a healthy sized portion of greens to your evening meal!
Other things to help sleep
● Chamomile Tea
● Switching off all electronic devices 1 hour before bed
● The essential oil lavender
● Epsom salt baths
● Calming music