Melatonin is a naturally occurring hormonal agent that is produced in the brain which helps our bodies to manage sleep. The amount that we produce and the performance of its use is affected by our diet. Some foods high in melatonin are nuts, in particular almonds and walnuts. If you are feeling hungry after dinner, have a handful of these as they consist of minerals like magnesium and zinc that are important to a variety of bodily processes. Tart cherries are fruits that also have trytophan and anthocyanins, components that can help the body to produce more melatonin. Milk contains melatonin too, and proof reveals that a glass of hot milk can induce a good night’s sleep.

Vitamin B also helps to manage the body’s level of trytophan. This is an essential amino acid, the foundation of proteins that is necessary for preserving healthy sleep. Essential amino acids are a group in which our bodies can not make as they have to be sourced through diet. A few of the best foods high in vitamin B are complex carbs and whole grains, such as oatmeal, whole wheat crackers or popcorn. Chickpeas contain a great level of vitamin B, as does spinach, this leafy green vegetable is packed with fantastic nutrient’s for a good night’s sleep.

Magnesium is a powerful mineral that is known to calm the nerve system and help prepare your body for sleep. A lack of magnesium has been connected to a difficulty falling and staying asleep. Foods that are a great boost of magnesium include oily fish such as salmon, tuna (fresh, not tinned), sardines and mackerel. Scientists have reported that oily fish may aid with sleep by likewise providing a healthy dosage of vitamin D and omega-3 fatty acids, these are associated with the body’s policy of serotonin. Quinoa and wild rice are rich in magnesium, very high in nutrients and also simple to add to your diet.

Unfortunately, a few of your preferred foods might be interrupting your regular sleep cycle. The main culprits to look out for are broccoli and cauliflower, although they contain a great deal of vitamins that benefit you, they also have a great deal of insoluble fibre that takes a while to digest. Dark chocolate contains levels of caffeine which must be avoided in the afternoon and evening if you are struggling to sleep. Orange juice is not a good pre-bedtime beverage as it is extremely acidic and includes a lot of sugar, which can give you a rush of energy, keeping you awake. White bread and sweet baked products rapidly break down into sugar, getting in the blood stream and giving you a boost which can prevent sleep.

Whilst nutritionist’s recommend consuming and preventing certain foods to promote healthy sleep, they are less likely to be effective if you have a bad bedtime regimen. This could be an incorrect temperature in your bed room, too much sound or brightness, or if you drop off to sleep viewing tv or listening to music. Any of these can suppress your body melatonin production and neutralize the benefits of sleep-promoting food. Evaluating your current sleep practices might help you to sleep much better.

It can take up to 4 hours to fully digest a meal, so going to sleep directly after a huge meal can trigger indigestion or heartburn. Ensuring you provide yourself time to unwind for bed is a fantastic practice to keep, along with a consistent sleeping pattern.

Exercise is also terrific for sleep, as well as your general health. Tiring yourself out throughout the day means you are ready for 8 hours by the night, and can absorb your food much better. Weight loss is accelerated by sleeping, and sleeping provides you the energy to workout, so getting into a good practice of doing both can act as a driver to your general health and wellbeing.

If you are interested in Health & Wellbeing information, you may also be interested in Medical, Health and Education (MHE) Ltd. MHE Ltd provide support, training and information on everything from Covid-19 Testing, Drug and Alcohol Testing, Policy Development, to health and wellness, including nutrition and cancer prevention information.