SLEEP: Sometimes it seems that all we do is sleep, and sometimes we can’t get enough. Lying in bed staring into the dark abyss can be both frustrating and pointless. But, there are sleep-inducing foods that can help you get a good night’s sleep. Hurrah!
Foods that help us sleep contain Melatonin (Melatonin is a hormone that naturally occurs within the human body. When melatonin’s released, our brains know it’s time to get to bed).
On the flip side, foods that make it difficult to get to sleep are coffee (Doh!), refined carbohydrates (cake, lollies, biscuits), sugary drinks (cola, juice).
Some of the most popular natural melatonin foods include:
Eggs – fish – nuts – cereals/grains – seeds – other plant foods
Yum! A huge omelette with smoked salmon, tomato, on 3 slices of wholegrain toast! Best not have this much food just before bed. But, something small is an excellent idea.
Here is a list some of the best foods highest in melatonin and foods that contain nutrients and micronutrients that help your body naturally produce melatonin can potentially help you sleep.
The main nutrient needed to support melatonin production is the amino acid tryptophan which can be found in milk, tuna, salmon, turkey, chicken, rolled oats, cheese, nuts and seeds.
1. Oats:
Whether it is oat milk or rolled oats, oats are an amazing option to help you catch those ZZZs. Why not try the following recipes:
Banana & chia seed all-day or overnight oats (serves 2)
Ingredients
125gm (1/2c) rolled oats
1/2c full fat yoghurt
250ml (1c) cow’s milk, almond or oat milk
A sprinkle of cinnamon
1 x banana (sliced)or raspberries, blueberries or ½ a grated apple
Method
Blend oats, milk, cinnamon, and yoghurt and cover. Leave all day or overnight in fridge.
Serve with fruit
Oat Porridge (serves 1-2)
Ingredients
40g (1/3c) rolled oats
125ml (1/2c) skim milk
125ml (1/2c) water
Method
Combine oats, milk and water in a small saucepan over medium heat. Bring to the boil.
Cook, stirring, for 5–7 minutes or until oats are soft and creamy. Serve.
Top with:
• Top with brown sugar or honey and a sprinkle of cinnamon and cream.
• Stir in grated apple, sliced almonds and mixed spice after porridge is cooked.
• Add sultanas or chopped dried apricots before cooking.
2. Turkey and Chicken
Turkey and chicken are high in protein, including the amino acid tryptophan to help us make serotonin and melatonin. Potentially half a turkey and cheese sandwich on whole grain bread.
3. Milk and Dairy
Milk and dairy are great at promoting sleep because it is thought that they are a great source of melatonin – containing a high amount of tryptophan. ½ a cup of yoghurt with some berries, or even a slice of melted cheese on whole grain toast. Yum!
4. Oily Fish
Oily fish like salmon and tuna contain very high levels of vitamin D and omega-3 fatty acids. Both of these nutrients have the potential to help people sleep better, as they help produce serotonin and consequently, melatonin. So, pop open that can of tuna or salmon and have on a slice of wholegrain toast with a sprinkle of toasted pumpkin seeds!
5. Almonds
A normal 28g serving of almonds provides you with significant amounts of melatonin and magnesium - 2 substances known to help you relax and improve the quality of your sleep. You don’t need many to feel full, so they are the perfect pre-bed snack!
5. Walnuts
They look like little brains, right?! They’re also one of the best food sources of melatonin and are full of tryptophan and omega-3 fatty acids – a winning combination to help you get a better night’s sleep.
6. Bananas
Bananas are also rich in potassium and magnesium, which have muscle-relaxing properties that can promote a deep night's sleep.
I hope this guide has helped explain the link between what we eat and sleep, and the potential benefits some foods may bring to bedtime. Happy late-night snacking!
BUT: It is important to remember that there are a lot of factors at play when struggling with your sleep. Please see a doctor if you have chronic or acute sleep issues or have any concerns.
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