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Each of us has our own before-bed habits to help us sleep better. Some of you might like to relax by reading a few pages of your favourite book, while others like to have their nightly cup of chamomile tea right before snoozing instead.
But getting a good night’s sleep is something that begins before your bedtime, it starts with what you eat (and drink) at dinner time. The foods that you eat - especially closer to your bedtime - have a heavy influence on the quality of your sleep.
Do you remember when we were kids and our mom kept telling us to drink warm milk before bed to help us fall asleep faster? It really works, because milk contains amino acid tryptophan which helps our body produce serotonin a.k.a. the “feel-good hormone”.
Of course, milk is not the only thing that can help you reach a deep slumber. There are plenty of other foods that are surprisingly sleep-friendly. Try incorporating these foods in your dinner and night-time snacks to help you sleep better than tired kittens:
1. Hummus
Who knew that this popular Middle Eastern dip can help you sleep better? Hummus is made of mashed chickpeas, which is rich with tryptophan (the thing that can help your body produce more “feel-good hormones”).
Pair it with wholemeal bread (which contains insulin to help your neural pathway find its way to tryptophan) for a nutritious and sleep-friendly dinner.
Bonus point: Hummus is super easy to make at home! Check out this simple recipe and start making your own.
2.Bananas
What can’t this yellow fruit do? Bananas are great for your hair, skin, digestion, and of course, sleep. They’re loaded with potassium, magnesium, and tryptophan - great nutrients that can help you sleep so well, even babies will envy you.
Eat it on its own as a snack after dinner, or in a bowl of fruit salad, or have it as a smoothie before bed. Go bananas with it.
3. Kiwi
No, not the bird, the fruit! Kiwis are highly nutritious. They’re chock full of vitamin C and vitamin K and are highly beneficial to your digestive system and cholesterol level.
But what most of us don't know is that kiwis are one of the foods that help you sleep better. These furry berries contain high percentages of serotonin, a neurotransmitter that helps to regulate your sleep cycle.
Eating two kiwis before bed each night can help you fall asleep faster and help you get that much needed 8-hour sleep time.
4. Almonds
Almonds are packed with nutrients and they have a number of health benefits - helping you to sleep better is one. They are a great source of melanin, magnesium, and riboflavin - all of which help to keep your body healthy as well as improve the quality of your snooze time.
In fact, magnesium supplements are often recommended to people who suffer from insomnia, so eating plenty of almonds will act as a natural (and cheaper) treatment for your sleep disorder.
Eating a handful of almonds in the evening should be enough to help improve your sleep, so toss some almonds in your salad or just have it as a snack after dinner.
5. Oats
A bowl of oats a day helps keep insomnia at bay! Oats aren’t just great to help lower cholesterol, they’re also amazingly good at improving your sleep quality. This grain’s secret superpower is its high melatonin content, a hormone that helps to regulate your sleep-wake cycle.
It’s so effective that doctors often prescribe melatonin supplement for sleep disorders, but why fork out your hard-earned cash for expensive supplements when you can have the same benefits in a bowl of delicious and filling oats?
Or, if you’re not a fan of creamy oats in a bowl, opt for oat cookies instead. Check out this recipe for sugar-free oat cookies and have it as your night time snack - or dinner. Because cookies, right?
6. High-Fat Fish
There are bad fats, and there are good fats. Omega-3 fatty acids, however, are the holy grail of fats. They’re commonly recommended as supplements as they are incredibly beneficial for your health. These guys can help reduce inflammation, boost brain health, and protect against heart diseases.
However, there is an easier and more delicious way to get your daily omega-3 fatty acids - fatty fish. Fishes like salmon, tuna, mackerel, and sardines have a high level of omega-3 fatty acids - as well as vitamin D - that can help boost your body’s production of serotonin so you'll feel better rested in the morning!
But What If I Still Can't Sleep?
It goes without saying that eating the right things is only one part of the battle. If you’re eating all the right things, exercise regularly, avoid caffeinated drinks and spicy foods in the evenings but still find yourself tossing and turning on your bed for hours at night, it could be that your mattress just isn’t right for you.
Why not try the Sonno mattress for 100 nights and see if its superior support and comfort can help you sleep better? After all, Sonno mattresses are designed for one thing and one thing only: a good night’s sleep. Find out more about our mattress sizes, materials, and benefits by visiting our website!