The foods we consume can have a huge impact on the quality and quantity of our sleep. Research shows that a diet low in carbohydrates can actually cause poor sleep, whilst consuming carbohydrates in the evening is linked to better quality sleep. Whole-food carbohydrates and foods that contain tryptophan encourage the release of serotonin in the brain, which makes us feel relaxed, sleepy and usually quite happy. Serotonin is also vital for the production of melatonin, the ‘sleep hormone’.
Which foods can aid sleep
Great sources of carbohydrates to include with your evening meal include potatoes and sweet potatoes, all root veg, rice, fermented sourdough, beans, and low-GI fruits for dessert. Food source of tryptophan also include turkey, bananas, tuna, milk, cheese, nuts and seeds, chocolate, pineapple and kiwi. If you experience muscle cramps or restlessness at night, this could be due to a lack of magnesium, so boost your intake of dark leafy greens, nuts, seeds, pulses and dark chocolate, or consider taking a relaxing Epsom salts bath in the evening, as magnesium is absorbed extremely well through the skin.
The wisdom of Chinese Medicine considers that each period of time in the day is governed by a specific organ. The time between 1am and 3am is ‘liver time’, so if you wake up at this time of night often, it could be a sign your liver is under stress. Consider decreasing alcohol, and ensure your blood sugar is balanced. You can do this by consuming a small balanced snack before bed, such as ½ a banana and nut butter, a small amount of cottage cheese and fruit, or milk and a handful of magnesium-rich pumpkin seeds.
Bedtime spiced milk
Warm milk before bed is a traditional sleep-inducing drink in many cultures. Milk provides a source of tryptophan to promote the subsequence release of serotonin and melatonin. From the perspective of yoga’s sister science of Ayurveda, adding spices such as cinnamon, ginger and nutmeg are calming and comforting – nutmeg is even a natural sedative – whilst ashwagandha is an adaptogen often used to help reduce stress and improve sleep. Try this bedtime spiced milk recipe on those nights you need a little helping hand winding down:
INGREDIENTS
(serves 1)
- 1 cup organic milk (use cashew or almond milk if you do not consume dairy)
- ¼ tsp cinnamon
- ¼ tsp ginger
- Pinch of nutmeg
- ½ tsp ashwagandha powder
METHOD
- Gently heat the milk and spices in a pan, stirring often
- Just as the milk begins to simmer, remove from the heat and pour into a mug
- Stir in a teaspoon of honey and enjoy
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Main image courtesy of Vanesa Conunaese on Unsplash
