- An expert reveals 5 foods that promote a good night’s sleep and 5 foods to avoid
- The best foods surprisingly include cheese and wholemeal bread
- Tomatoes make the list of worst foods due to their acidity, which can cause indigestion, heartburn, and acid reflux
Eating too soon before bed can disrupt your sleep, but the foods you choose also play a key role. While Meghan Markle’s tomato-based pasta recipe might be a favourite, tomatoes are acidic and can cause issues like heartburn and indigestion, making them a poor choice before bed. However, certain foods like bananas, cheese, and wholemeal bread can actually help improve your sleep by supporting muscle relaxation and boosting sleep-inducing hormones.
Research has found that certain vitamins and minerals play a key part in helping us achieve a better night’s sleep, such as magnesium, calcium and potassium. Benjamin Bunting, sports nutritionist, military physical training instructor and founder of beForm Nutrition, has revealed some of the best foods packed with these vitamins and minerals to help you gain a good night’s sleep.
The Best Foods for a Good Night’s Sleep
Bananas
Bananas are a staple in most kitchens and a fantastic source of magnesium and potassium. Both minerals help to relax our muscles, reducing stress and promoting deep sleep. A great bedtime drink is to blend one banana with a cup of milk or soy milk.
Cheese, yoghurt and milk
Dairy products are rich in the amino acid tryptophan, which helps our bodies produce serotonin, promoting relaxation, and melatonin, making us feel sleepy. Dairy also contains calcium, which helps with the production of melatonin.
Porridge
Porridge is a great option for supper since it’s affordable, easy to make and has sleep-promoting properties; It’s rich in calcium, magnesium, phosphorus, silicon and potassium, all of which can improve your sleep quality. Phosphorus and silicon both help to regulate the nervous system to reduce stress and anxiety.
Cherries
Cherries can naturally increase melatonin, which is the hormone that helps us feel sleepy. Consider eating fresh, frozen or dried cherries before bedtime. Cherry juice is also a good option and can often be found at most supermarkets now.
Wholemeal bread
A slice of warm wholemeal toast with margarine on top, for that added tryptophan hit, can promote sleep as wholemeal bread is rich in magnesium. This mineral relaxes the muscles to help us unwind before bed.
The Worst Foods to Eat Before Bed
Tomatoes
Munching on tomatoes too close to bedtime could disrupt your sleep. Their acidity can lead to issues like indigestion, heartburn and acid reflux, which can keep you tossing and turning all night. However, enjoying them at breakfast, lunch or dinner is great as they’re rich in vitamin C and potassium.
Crisps
It is easy to just grab a bag of crisps at night to satisfy your hunger, but their high salt content could be dehydrating your body. It is recommended to avoid salty foods for at least two to three hours before bed to make sure you don’t experience disrupted sleep.
Meat and other protein-rich foods
High-protein foods, like chicken, turkey and fish, take longer for the body to digest making it more difficult to sleep. Aim to avoid eating protein at least one to two hours before bed.
Spicy foods
Anything spicy can cause heartburn, acid reflux and indigestion, making it difficult to sleep. They can also raise your body temperature, which can interfere with sleep.
White bread
White bread is full of refined carbs and has a high glycaemic index, which means it can cause your blood sugar to shoot up right after you eat it. This might give you a quick energy boost, but it can also lead to a blood sugar crash. If you’re not ready to ditch your evening toast completely, consider switching to whole wheat bread.