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Lifestyle

Yasmin's Blog: Food to help you sleep

By Megan 29 Mar 2017

Endless reading, typing and writing, deadlines catching up.. Yes, the semester is definitely coming to an end but not the amount of work and revising to be done. Being a student, pulling an all nighter has somehow become a requirement. However, this leads to lack of sleep and may trigger unhealthy habits. This also disturbs sleeping pattern and may develop into insomnia. As tempting an all nighter sounds, it is better to sleep in early and work during the day. Some people may find it difficult as there is constant thinking on the work and stress.

Eat these 12 food to help you fall asleep (and stay asleep):

  • Banana
    High in potassium which can calm restless legs and prevent night time leg cramps. Also, it is high in magnesium which relaxes muscles and nerves, promote healthy circulation and digestion.
  • Salmon
    This Omega 3 fatty acid rich fish helps reduce stress hormones and promotes restfulness.
  • Tart cherry juice
    Insomnia already kicking in? Have a glass of tart cherry juice which contains Melatonin
  • Kale
    Rich in potassium and calcium which are sleep inducing properties. Not a fan of kales? Swiss chards and spinaches will work too
  • Sweet potatoes
    Helps with falling asleep as a high content of potassium is found in this delicious carb
  • Almonds
    Potent with magnesium that can ease to better sleep and the protein content helps in maintaining a stable blood sugar while sleeping.
  • Chickpeas
    The high availability of vitamin B6 where the body uses to produce serotonin, a mood elevator and stress buster. Also, this vitamin helps synthesize melatonin (sleeping hormone)
  • Eggs
    Eating a high protein food like eggs help to stabilize blood sugar level while sleeping and eating with a source of carb allows tryptophan from the protein to be more readily available
  • Milk
    Calcium are known to play a direct role in producing melatonin, a sleeping hormone. Lactose intolerant? Michael Breus, a clinical psychologist, found that soy milk is a better option to induce sleep.
  • Cereal
    Sorry, not those sugary frosted flakes or captain crunch. The carb from low sugar and whole grain cereals helps the production of tryptophan (an amino acid that promotes sleepiness) from protein (milk) becomes readily available to brain. Other good pairs of carb and protein – peanut butter on toast and cheese on crackers
  • Herbal tea/decaffeinated green tea
    Researchers have found that tea decreased time needed to fall asleep and elongates sleeping duration, minutes of deep sleep and total sleep quality. Teas like green tea has theanine, a property that may promote sleep and chamomile tea is known as natural relaxants
  • Oatmeal
    Packed with properties that help with falling and staying asleep which are calcium, magnesium and potassium

Megan is part of the QMU Browzer Team
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