Everyday snack could be the key to a good night’s sleep – and 12 other hacks to nod off
IF you regularly have trouble nodding off, you might know a few things that it's best NOT to eat before bed.
They include spicy or fried foods, chocolate and coffee, to name just a few.
But there are plenty of foods you can eat without fear.
One fruit in particular might actually help you drift off, according to the , which specialises in sleep support.
This is none other than the humble banana.
The charity released a series of tips for achieving better quality sleep in 2024.
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Topping the list was the recommendation to chow down on a banana shortly before bed, reported.
This common fruit can help send you into the land of the nod as it's rich in magnesium and potassium, two minerals that can help relax muscles.
Bananas also contain the amino acid tryptophan, which stimulates production of brain-calming hormones.
According to , tryptophan can be converted into a molecule called 5-hydroxytryptophan, which is used to make serotonin and melatonin.
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Serotonin affects affects processes in the brain, influencing sleep, and mood, while melatonin is a hormone that's integral to your sleep cycle.
Its levels rise at night to get you sleepy and fall during the day.
On the subject of tryptophan-rich fruit, it's also been suggested that eating pineapple could also help you drift off.
A study looked at the melatonin content of fruit.
It found that eating pineapple could raise levels of the sleep hormone in people's pee by a whopping 266 per cent.
Bananas were also observed to up melatonin levels in participants by 180 per cent.
In terms of other sleep-inducing foods, The Sleep Charity also recommended having almonds, fish, whole-grain cereals and oatcakes with cheese to get you feeling sleepy.
Marmite also made the list, as it contains natural substances that help induce sleep according to the charity.
But whatever you opt for, it's best to keep you pre-bed meal light.
Other tips to achieve a good night's sleep
What with the hubbub of the festive season - as well as the abundance of sugary, festive treats - you might be finding sleep more elusive than usual.
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The Sleep Charity also to help keep your sleep on track during the Christmas period.
- Keep bed and wake up times the same
- Enjoy the party season but avoid sugary snacks too close to bed
- Snuggle down on an evening and lower the lights as this will help produce melatonin
- Avoid alcohol too close to bed
- Bring out the cheese – despite the rumours, it doesn’t give nightmares, it’s actually a great bedtime snack along with bananas, cherries and pineapple
- Wind down with some relaxing music
- Clean and make your room clutter free to make it your sleep haven
- Despite the winter weather, keep the heating low or off for a good night’s sleep
- Entertain at lunchtime so that you’re not going to bed on a full tummy, as this can hinder sleep
- Don’t forget to look after yourself amidst your social engangements - schedule ‘me time’
- Have a glass of warm milk - milk contains tryptophan and the warmth will help raise the body temperature, in order to encourage the temperature drop that precludes sleep
- Write out your Christmas to do list to feel in control and ease stress
How do I know if I have insomnia?
It's thought that a third of Brits will have episodes of insomnia at some point in their life.
You have insomnia if you regularly:
- find it hard to go to sleep
- wake up several times during the night
- lie awake at night
- wake up early and cannot go back to sleep
- still feel tired after waking up
- find it hard to nap during the day even though you're tired
- feel tired and irritable during the day
- find it difficult to concentrate during the day because you're tired
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