5 Foods To Help you Sleep Better
We live in a time where our routines are busier than ever between work, family life and training there never seems to be enough hours in the day! People are functioning on less and less sleep and in the long run this can really disrupt your optimum health. Getting a good night’s sleep is essential for muscle repair and growth, so if you are training hard, getting your eight hours is key! If you are trying to cut weight and finding it hard to shift that extra weight, it might be time to look at your sleeping habits. Are you running on empty regularly? This maybe the reason for reaching for that sugary treats/drinks at that 3pm slump!
Sometimes the solution can be right there in your kitchen! Introduce the food listed here on a regular basis and watch your sleep patterns change. You can combine this sleep friendly diet with our top tips for a better sleep to really help you get your zen on!
- Fish: Particularly fish high in omega 3 fatty acids such as salmon. This type of fish is high in Vitamin B6 which is essential for the production of melatonin (a sleep-inducing hormone triggered by darkness).
- Oats: Loaded with magnesium getting your oats in post workout and pre bedtime is a great way to help the body recover after a heavy session. Magnesium also helps balance stress hormones, as stress can be a major cause of insomnia.
- Bananas: They are high in potassium and magnesium which are natural muscle relaxants. Magnesium helps relax your muscles, while the potassium can help the body feel tired. Top your oats with banana or make a delicious post training smoothie before you head off to the land of nod!
- Walnuts: They also are a great source of fiber and heart healthy fats, but eating a handful of walnuts a day can also help you sleep better. Walnuts are a natural source of tryptophan (a sleep-enhancing amino acid) that helps make serotonin, the happy hormone but also essential for good sleeping patterns.
- Milk: The oldest trick in the book, but dairy products such as greek yogurt can also help you get the sleep you need. This is down to the high level of calcium, which can help reduce stress levels. Drinking a dairy free alternative like almond milk will work too. I make a delicious hot chocolate with almond milk, cacao and cinnamon with a teaspoon of maple syrup for the ultimate comfort drink when I need to wind down. So definitely give that a bash next time you need a hug in a mug.