Eat right, sleep tight and don’t let the bed bugs bite!

Sleep issues are prevalent in today's world, often driven by stress, increased screen time, irregular schedules, and poor dietary habits. As consumers become more health-conscious, the importance of sleep for overall well-being is now a high priority. McKinsey reports that consumers prioritise sleep as their second-highest health and wellness concern. It makes sense, as getting enough sleep is associated with greater mental, cognitive, and physical health. As such, foods that promote better sleep are gaining ground.

There is already a growing trend of high-end sleep brands that cater to youthful, well-off folks that offer customised bedding and cutting-edge wearables to enhance sleep quality. But let’s get right down to eating habits, particularly at night. If you’ve been tossing and turning lately, your diet might have something to do with it. A comfy pillow and dark room are essential – so is what’s on your dinner plate. Certain foods are natural sleep boosters, thanks to a little hormone called melatonin, your body’s “sleep switch,” that sends signals to your brain to wind down.

The good news: you don’t have to rely on boring snacks to up your melatonin levels. From tasty fruits to hearty grains, you can create a sleep-friendly menu that’s both delicious and effective.

Keep calm and cherry on sleeping

Cherries aren’t just for pies and cocktails. These tiny red gems are one of the few natural sources of melatonin, the hormone that regulates sleep. Studies have shown that drinking tart cherry juice can increase melatonin levels and improve sleep quality and duration. If you’re not up for juicing, a handful of fresh or dried cherries as your evening snack will do the trick. Plus, they’re a tasty, low-calorie treat.

Walnut-lullaby to sleep

Walnuts are rich in healthy fats and contain a small amount of melatonin. They also offer a good mix of magnesium and omega-3 fatty acids, both known to help relax muscles and ease you into sleep. The nutty flavour adds a satisfying crunch to salads, desserts, or even on their own.

The kiwi to a good night

This vibrant green fruit is not just a refreshing addition to your fruit bowl; it’s also a potent sleep aid. A study found that consuming kiwi an hour before bedtime helped participants fall asleep faster and stay asleep longer. Kiwi is high in serotonin (a precursor to melatonin) and antioxidants, which contribute to its sleep-enhancing properties.

Do nut give up

Almonds are a great source of magnesium, a mineral that plays a significant role in muscle relaxation and sleep regulation. They also provide melatonin and protein, which keep blood sugar levels stable all night. Just a small handful before bed can help stabilise blood sugar levels and promote a calm state.

Nightcap for quali-tea sleep

Chamomile tea is an age-old remedy for a reason. This herbal brew contains an antioxidant called apigenin, which binds to certain brain receptors that promote sleepiness and reduce insomnia. Sipping on a warm cup of chamomile before bed helps to relax your mind and body for a rich slumber.

You oat to sleep

Oats are usually breakfast fare, but they’re also a great evening option for promoting sleep. While rich in melatonin, oats also contain tryptophan, an amino acid that converts to serotonin and melatonin, setting you up for a restful night.

How dairy you wake me up

There’s a reason the idea of drinking warm milk before bed is so prevalent. Milk is a source of tryptophan and contains melatonin, making it a comforting way to end the day. Go get a glass of warm milk if you need that extra comforting push to drift off.

Wake up at sun-rice

Jasmine rice, in particular, has been found to improve sleep quality due to its high glycaemic index (GI), which can increase the production of tryptophan and serotonin. Eating a small bowl of rice a few hours before bed can help you drift off more easily.

Peeling sharp and well-rested

Bananas are packed with potassium and magnesium, both of which act as natural muscle relaxants. They’re also a good source of tryptophan, which means they help increase serotonin and melatonin levels in the body.

Of-fish-ally asleep

Salmon, tuna, and trout are excellent sources of vitamin D and omega-3 fatty acids, which help regulate serotonin production. The combination of these nutrients may help you get a deeper and more restful sleep.

Who doesn’t love a good night’s sleep?

Although there are many other factors that affect sleep quality such as screen time, stress, caffeine intake and exercise — food has become a more popular way to improve sleep. The interaction between the gut and physical and mental well-being is widely recognised and recent research has shown that a healthy and nutritious diet contributes to stress management and sleep quality. The gut microbiome not only influences our digestive system, but also our mood and sleep quality through the brain.

According to Vogue Business, ‘a good night’s sleep is the new luxury wellness craze’. Incorporating these sleep-friendly foods into your diet can do more than just satisfy your taste buds; they can help set the stage for a good night’s rest. Remember, everyone’s body is different, so experiment with foods to find the right ones to relax your mind and body. Sleep well, and happy munching!