5 Foods For A Better Night’s Sleep

Chamomile
Chamomile is a fragrant herb with an apple-like-taste and smell. “It is wonderfully soothing and has a long history of medicinal use to

treat many health problems including insomnia, anxiety

, fever, skin rashes and digestive disorders,” explains Diana Green, nutritionist at Revival boot camp (revivalbootcamp.com). “Tea made from the dried flowers and leaves of the chamomile plant is a popular sleep aid. The mechanisms by which chamomile works are not fully understood, but it is thought that it produces a sedative effect.”
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Combine one teaspoon of dried chamomile and one of lavender in boiling water as an alternative to your cuppa.

Yogurt
Yogurt is a good source of calcium and protein. “Not only is calcium an important structural mineral for bones and teeth but it can also promote restful sleep,” says Diana. “It is thought that calcium plays a role in the activation of the production of melatonin the hormone responsible for regulating your body’s sleep/wake cycle. Calcium also works together with magnesium to calm the body and help relax nerves and muscles.”
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Have a bowl of yogurt topped with an oat, nut and seed granola, rich in magnesium to make for the perfect combo.

Honey
Honey added to a glass of milk is one of the oldest remedies for insomnia. “Honey contains the sugars fructose and glucose,” Diana says. “Fructose is metabolised in your liver to replenish stored glucose (glycogen). Adequate liver glycogen ensures a steady supply of fuel to your brain while sleeping. If glucose stores run out in the early hours, your body triggers the release of the hormones adrenalin and cortisol to convert stored proteins into glucose – a side effect of this can be to wake you up.”
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Warm milk and honey make great companions – milk is a good source of tryptophan – needed to help prevent insomnia.

Bananas
Bananas are a treasure trove of sleepenhancing nutrients. “They contain magnesium, vitamin C and B6 needed to convert the amino acid, tryptophan, into serotonin, which induces peaceful sleep,” explains Diana. “Plus, the potassium in bananas works together with magnesium to help relax overstressed muscles” – ideal post-gym fodder. “The fruit is a high-carb bedtime snack that can promote a good night’s sleep by releasing insulin needed to drive tryptophan into the brain for conversion to serotonin.”
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A banana with an oatcake makes a good snack as oats are also high in magnesium and vitamin B6.

Tart cherry juice
Tart cherry juice could well be the new wonder drink! Recent research has solved the mystery behind its reputation for helping you to get a good night’s sleep,” says Diana. “It has been discovered that tart cherries contain significant amounts of melatonin – the hormone that regulates sleep, previously thought only to be made in your body. A recent study has found that regularly drinking the juice can improve sleep quality and duration by up to 25 minutes a night.” So, it’s ideal after a tough workout.
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It is recommended to drink 30ml of tart cherry juice twice a day