Dream of a good night's sleep but can't get the shut eye you need? It could be down to your dinner.
Research made by the School of Nutrition and Health Sciences at Taipei Medical University in Taiwan found that in a study of 24 participants who consumed two kiwis each evening, one hour before bedtime for four weeks, there were dramatic improvements to “sleep onset, duration, and efficiency in those with self-reported sleep disturbances.
Whole grain carbs help to increase levels of tryptophan within the body, an essential amino acid that stimulates the creation of serotonin/melatonin, which in turn, work to control your sleep/wake patterns without spiking blood sugar levels.
Avocados are also a great bedtime option because they're high in magnesium, so if you don't fancy a hummus dip, try guacamole instead.
If you’ve got a sweet tooth, snaffle some honey before bedtime. Not only is it a source of sleep-inducing carbohydrates, but its natural sugar content also helps to raise insulin levels just enough to speed up the rate at which tryptophan enters your brain, improving the quality of your sleep and leaving you lovely and relaxed as it does so. when you thought salmon couldn’t get any healthier, turns out it’s the perfect dinner for poor sleepers. Again, it’s the vitamin B6 content of salmon that promotes a sound night’s sleep; it boosts levels of sleep-regulating hormone, melatonin in the body, keeping your sleep/wake patterns in check.
Nuts are naturally high in magnesium: an essential mineral needed for a peaceful night’s sleep.