Snoring: Doctor explains how to sleep better at night
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Long and restless nights could be an outcome of poor lifestyle choices. As with anything else, your diet is a key. The good news is that there are some “unexpected” foods that can guarantee “better” night’s sleep, according to Amerisleep health expert Mary-Grace Taylor.
“You probably know that steering clear of caffeine in the hours leading up to bedtime can significantly up your odds for having a good night’s sleep,” Taylor said.
While coffee might be an obvious no, a popular bedtime drink – hot chocolate – could also be a bad choice.
The expert continued: “But sleeping well isn’t just about avoiding the wrong foods or drinks.
“Certain foods can actually help you sleep even better and stop you from being restless during the night.”
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Who doesn’t love a movie night? Cosying up in a blanket in front a TV calls for just one more thing – popcorn.
Well, as long as you stick to minimal oil, this could even be a “healthy” choice for your sleep.
Taylor recommended drizzling it with a little coconut oil to up lauric acid, which has been linked to restful sleep.
Low-fat cottage cheese
The expert said: “If you suffer from night-time heartburn, snacking on high-protein, low-fat foods like cottage cheese before bed can help fight acid reflux.
“It’s also loaded with calcium, which helps regulate your body’s production of melatonin.”
Melatonin is a natural hormone, which is produced by your body and helps control your sleep cycle, according to the NHS.
Similarly to low-fat cottage cheese, the tangy snack is a source of the sleep hormone.
The expert recommended eating a “bowl” before bed to help you “conk out”.
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Taylor added: “But if the fruit isn’t in season, try a glass of tart cherry juice instead.
“Recent research from Louisiana State University found that drinking the stuff twice a day helps insomnia sufferers log 90 more minutes of snooze time.”
While salmon is more of a dinner choice than a midnight snack, tucking into the oily fish could help you sleep “more soundly”.
“Recent British research found that having higher blood levels of DHA, the omega-3 fatty acid found in fatty fish, is associated with better sleep,” the expert said.
Packed with potassium, calcium, phosphorus, folate, magnesium and more, kiwi could help you doze off.
“A study from Taiwan found that eating two kiwis an hour before bed significantly improved sleep,” Taylor said.
Bananas are another fruit rich in “muscle-relaxing” minerals like potassium and magnesium.
Plus, they also contain an amino acid called tryptophan, which breaks down into melatonin and serotonin.
Taylor added: “One of the best sources of selenium, which is a micronutrient short sleepers tend to lack.”
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