All you need a banana in the dinner to sleep well at night, according to a charity specializing in sleep support.
According to the Sleep Charity’s top five tips that help you sleep well at night, fruit consumption shortly before bed is the best remedy.
It claims that because bananas contain high levels of potassium and magnesium, which aid to relax muscles, they can help you fall asleep. Moreover, the tryptophan, an amino acid found in bananas, promotes the synthesis of hormones that relax the brain.
Fruit also promotes the body’s natural melatonin production, a hormone that has a significant impact on sleep quality.
The greatest fruits for melatonin are strawberries, tart cherries, and grapes, per a study that was published in a special edition of Antioxidants in Health and Disease.
Fruit isn’t the only food that can earn you a well-needed rest.
Aside from fish, whole-grain cereals, almonds, and oatcakes with cheese, The Sleep Charity suggests these foods to aid in sleep. Furthermore, natural compounds found in marmite are said to aid in inducing sleep.
Maintaining your food before bedtime is crucial, no matter what you have.
The nonprofit says that consuming a large meal right before bed can cause stomach and discomfort, and that spicy food in particular might make it difficult to fall asleep.
Similarly, high carbohydrate foods like bread, pasta and rice can stimulate your acid production and keep you up longer, while too much chocolate can subject you to a caffeine overload.
Here are The Sleep Charity’s other tips:
- Switch off screens – Screens can suppress the body’s production of melatonin
- Do relaxing activities like reading. A bath shortly before bed can also help
- Try meditation
- Create the “ideal bedroom environment” – The charity says making your room cool, dark and quiet is key, along with keeping clutter out of sight.
