Nutrition for the perfect night’s sleep

Quality of sleep is often the make or break of our day. From our mood and our levels of mental productivity at work, to our heart health and weight – a good night’s sleep can set us on our way for a positive and successful day. It is recommended that the average adult should rack a minimum of 7 hours of undisturbed sleep every night without fail. And no, this does not include 3 hours on the sofa, fast asleep in front of television! Sleep coach Ms Geeta Sidhu-Robb – CEO and Founder of Nosh Detox guides Ebonyonline.net readers through the foods to eat to get that all important nightly shuteye.

WHAT TO EAT

Bananas: Not only are bbananas good for preventing those god awful muscle cramps in the night thanks to their high magnesium content which helps to relax the muscles, they also contain serotonin and melatonin which are proven to encourage sleep and control your wake cycles.  Try to get into the routine of a banana a day, at around 8pm.

Turkey: If you are struggling for quality of sleep, try to incorporate turkey into your meal plans. Turkey contains an amino acid called tryptophan which helps the body to make important chemicals called melatonin, which in turn tells your brain that it’s time to go to sleep. Turkey will encourage a restful sleep.

Almonds & Oats: Oats are vitamin rich and are replete with minerals and amino acids. They also assist the body in producing melatonin, which as mentioned before, lead your body to a state of relaxation and rest. Almonds tick the tryptophan box once again, and they also deliver a hearty dose of healthy fats and magnesium. What’s not to love? Oats aren’t the easiest to squeeze into a dinner, so instead go for oatmeal cookies or bars to enjoy with a cup of tea when you’re relaxing and winding down after a meal.

Honey: The natural sugar found in honey raises our insulin levels slightly and allows the tryptophan to enter our brains easier. A spoonful of honey before bed, or in your green tea, will help you sleep.

Kiwi: Packed with vitamin C, E, folate and serotonin, kiwis are great for promoting a good night’s sleep. One study found that four weeks of eating kiwi two times a day improved the sleep onset, duration, and efficiency of adults with sleep disturbances.

WHEN TO EAT

You should be looking to eat your dinner at least 3 hours before your head hits the pillow, to allow for the digestive system to follow process your final meal of the day. If you are going to bed for 11pm, you should aim to have dinner wrapped up by 8. It’s important to allow your mind and body to relax and wind down in this window of time.

WHAT TO DRINK

Cherry Juice: Cherry juice is a natural source of melatonin, which will help to regulate the sleep cycle and has sleep-enhancing benefits.

Warm Lemon Water: Drinking warm lemon water before bed can provide many health benefits and can help to detox the body overnight. It will help naturally balance the body’s vitamins, nutrients and minerals to replenish what was used during the day.

Additionally it can also help to stabalise hormones which may lead to you noticing that you wake up the following morning feeling refreshed and energised. Lastly it helps to repair muscles and joints whilst helping the body find a complete state of relaxation for a good night’s sleep

WHAT TO AVOID

Cheese: An old wives tale will have you believe that cheese is the cause of bad dreams. Whilst this is up for debate, what can be said with more certainty is that cheese before bed can lead to indigestion and restlessness.

Chocolate: Chocolate is a natural stimulant and that will keep you tossing and turning for hours as it charges up your nervous system.

Coffee: Similarly, coffee is something you should be drinking to wake you up, not settle you down.

Alcohol: Is there ever a healthy time to drink alcohol? No. Whilst you may feel like you’re ready to sleep for hours after a pint of beer, alcohol actually reduces your rapid eye movement (REM). The more you drink before bed, the more pronounced these effects are – meaning you are unable to stay in a deep sleep for long enough.

Ms Geeta Sidhu-Robb – CEO and Founder of Nosh Detox. As a qualified life coach, holistic health specialist and nutritionist, Geeta has established herself as a frequent commentator in the media when it comes to sleep quality. Visit: https://noshdetox.com/collections/detox-raw-food-juice/products/veganketo?variant=1695366250516 for more information.