3 days Ago By Lauran O'Toole
There is nothing worse than turning off the lights, rolling over to your soft pillow and closing your eyes only to find that you are unable to drift off to sleep . Not getting enough high-quality sleep can increase your risk of depression, weight gain and obesity. Screen time usage, stress, alcohol , caffeine and bedroom temperature are just some of the factors that can negatively affect your night's rest.
While it is generally best to avoid eating a large meal close to bedtime, as it can disrupt sleep and digestion, there are certain vitamins and minerals that could help you have a better night's sleep. In a 2012 study, researchers found magnesium may promote better sleep in various ways, such as reducing the stress hormone cortisol and increasing a sleep-promoting hormone. People who also eat a diet rich in magnesium may be at significantly lower risk of type 2 diabetes.
Although there is no concrete evidence that a diet improves your sleep there are some foods worth eating if you feel some late night cravings coming on. Sports nutritionist, military physical training instructor and founder of beForm Nutrition Benjamin Bunting has come up with the top five sleep-friendly snacks. One banana contains around 45mg of potassium and magnesium which are good muscle relaxants and help promote sleep.
Benjamin said: “Both minerals help to relax our muscles, reducing stress and promoting deep sleep. A great bedtime drink is to blend one banana with a cup of milk or soy milk." Cheese lovers will be pleased to hear that your favourite snack along with other dairy products, especially milk, are a good source of tryptophan, an amino acid that the body uses to produce serotonin and melatonin - a hormone that makes us feel sleepy.
"Dairy also contains calcium, which helps with the production of melatonin", says Benjamin. Porridge Although porridge is typically a breakfast food it can be the perfect night time snack thanks to it being jam packed with carbohydrate content, which aids in tryptophan availability, an amino acid that is converted into serotonin and then into melatonin, a hormone that regulates sleep. Benjamin said: "It's rich in calcium, magnesium, phosphorus, silicon and potassium, all of which can improve your sleep quality.
" Cherries Cherries may improve sleep quality and lower inflammation due to their high melatonin content, a hormone that regulates sleep-wake cycles. Benjamin advised: "Consider eating fresh, frozen or dried cherries before bedtime. "Cherry juice is also a good option and can often be found at more supermarkets now.
" Wholemeal bread A slice of comforting wholemeal toast with margarine on top can be a good choice as a source of complex carbohydrates to help promote sleep as it is rich in magnesium. Benjamin added: "This mineral relaxes the muscles to help us unwind before bed.".
