Can your diet affect your sleep?

Making wise food choices can help set you up for a better night's kip.



1. Crunchy nuts like almonds, walnuts, pistachios, and cashews are thought to boost sleep quality, as they contain melatonin, the natural hormone which tells your body that it's time to sleep. As well as being high in protein, fibre and essential fats, these nuts also contain sleep-supporting minerals like magnesium and zinc.



2. Turkey and other protein-rich poultry contain lots of amino acids, including sleep-inducing tryptophan. Our brains use tryptophan to synthesise the sleep hormone melatonin. You can also find tryptophan in soy, seeds, oily fish, beans and pulses.



3. Carbohydrates (such as pasta or rice) support the uptake of tryptophan in the brain, helping to promote that sleepy, calming effect that eases us into the land of nod.



4. Many people like to hot drink before they go to bed, opt for a cup of calming chamomile. Chamomile contains a compound called apigenin, which works on the brain receptors to help to initiate sleep. It can help with depression too!



Don’t forget to avoid caffeine loaded food and drinks after 4pm and limit drink intake in the evenings to help cut down on night time toilet trips!