Best food and drink to help you sleep

If you are having trouble sleeping, it could be a result of your diet. We recommend 18 foods and drinks to help you get a better night’s sleep.

Foods to make you drowsy

1. White bread

White bread has a high glycemic index and is high in carbohydrates, so it causes a rapid rise in blood sugar. If you tend to eat it for lunch or breakfast, you may notice that your energy is low later in the day. Eat some an hour or so before bed, however, and it will help you sleep.

2. Chicken

Chicken contains Vitamin B6 and this encourages the secretion of serotonin, which is is a natural sedative to help you sleep. So aim to eat chicken for dinner!

3.  Red meat

Red meat contains quite a lot of fat, which is harder for your body to digest. As a result, your body has to work harder to increase the blood flow to your stomach, so that the meat can be properly digested. This will make you more tired.

4. Salmon and other oily fish

Salmon contains Vitamin B12, which affects your levels of melatonin , which has a key role in regulating your sleep cycle. Melatonin is often given as a treatment for insomnia, so eating salmon will help you sleep. Tuna contains niacin, Vitamin B3, which can increase rapid eye movement (REM) sleep and can also help you sleep better. Mackerel and sardines will also help.

5. Oatmeal

Oatmeal triggers the production of insulin just like bread, so it will raise your blood sugar and make you feel sleepy. Oats also contain melatonin, which relaxes your body and helps you fall asleep.

6. Mushrooms

Mushrooms contain a great deal of Vitamin D, which affects the area of the brain controlling sleep cycles. Being low in Vitamin D can cause insomnia, so eat your mushrooms and why not pick them outside to get some sunshine as well, which will also increase your Vitamin D levels.

7. Spinach

Spinach contains magnesium, which can help to lengthen the duration of your sleep, because it helps to produce melatonin and so balance your sleep cycle.

8. Cherries

Cherries are one of the few natural foods which contain melatonin. Research has also demonstrated that cherries can reduce the risk of stroke, help with muscle fatigue and assist weight loss. Eat some cherries before bed and they should help you sleep.

9. Pumpkin seeds

Pumpkin seeds are high in iron and can help those suffering from sleep deprivation due to restless leg syndrome.

10. Cheese and milk

Dairy products ( milk, yogurt, cheese) are a great source of calcium, which helps the brain to use tryptophan, which in turn produces melatonin to help promote sleep.

11. Bananas

Bananas contain potassium, which relaxes the muscles and can help you sleep.

12. Egg white omelette

Egg whites are full of serine , which is an amino acid regulating blood sugar and which makes you feel tired

13. Sugar

Sugar gives you a fast energy boost, but eventually leads to an energy crash, leaving you exhausted. This is because sugar releases insulin which eventually tells your brain that your body is tired. So a square of chocolate two hours before bed really can help you sleep.

Drinks to help you sleep

14. Herbal tea

Chamomile tea increases the production of glycine, which relaxes muscles and nerves and acts like a mild sedative.

Passionfruit contains high levels of Harman alkaloids, which act on the nervous system to make you tired.

Drink either tea  an hour before bed.

15. Lettuce tea

Lettuce contains lactucarium, which has sedative properties and affects your brain like opium! Put 2-3 lettuce leaves in water and simmer for 15 minutes. Add some mint and sip just before going to bed.

16. Warm milk

Dairy produces melatonin, but can also have psychological benefits by reminding you of your childhood and so providing a calming effect. Try it on its own or with cocoa.

17. Tonic water (without the gin!)

Tonic water contains quinine, which can reduce night-time leg cramps. Don’t drink too much before bed, as one of the side effects is diarrhoea

18. Red wine(but not often)

A glass of red wine can make you to feel tired and in need of bed. Alcohol is a depressant and can drain your energy quickly. Red grapes also contain a high amount of melatonin, which when combined with the alcohol, can make you very tired indeed. However, it’s not a good idea to use red wine to fall asleep, as whilst you might fall asleep quicker, it’s more likely to wake you up during the night.