What to eat before bed if you want a good night’s sleep – and what to avoid

Lavender on your pillow, avoiding all digital screens, meditation – there are seemingly endless ways that supposedly promise a good night’s sleep.

But according to sleep expert Sammy Margo, it could be as simple as eating the right foods before bed.

Margo, author of The Good Sleep Guide, revealed how not only can certain foods help us drift off, but the wrong ones can keep us up.

New research by Simba Sleep has revealed that over two thirds (69%) of Brits feel sleep-deprived, and our love of spicy foods, caffeine and alcohol may hold the cause.

About a third of people struggle with insomnia, and judging by Margo’s suggestions, we should all be eating foods more likely associated with breakfast before bed – brinner, anyone?

THE FIVE FOODS YOU SHOULD EAT BEFORE BED:
1. Bananas
Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.

2. Almonds
Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, “which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm,” according to Margo.

3. Honey
Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.

4. Oats
As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.

5. Turkey
One of the most famous sources of tryptophan, turkey is also a great source of protein and will make you feel full.

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