Snacks to help you sleep

These familiar foods will help you get your full forty winks!

Salmon:  Salmon has impressive amounts of vitamin B6, which is vital in the manufacturing of melatonin, the sleep-inducing hormone that is triggered by darkness. Salmon is also high in the amino acid tryptophan, which in turn helps create serotonin- the brain chemical that promotes a sense of calm & relaxation.

Nuts:  Almonds, cashews and hazelnuts are extremely high in magnesium which makes them the perfect beside snack. If cramps are also a problem when sleeping, boosting your dietary intake of catecholamines (the hormone that stimulates the nervous system). As an alternative, grab a handful of pumpkin seeds.

      

Calcium:  Calcium in the form of low-fat cheese, leafy green vegetables and legumes will help you achieve restful sleep. Without calcium the brain struggles to convert tryptophan to melatonin. The mineral also constricts and relaxes blood vessels thus slowing the rapid nerve transmissions that are the enemy of sleep.

Tea:  Chamomile tea is the best tea to drink before bed. Green tea is also great as it contains an active component called theanine, which has been shown to settle the mind and may last up to 12 hours.

       

Bananas:  Relaxed muscles translate into better sleep, so grab a bunch of bananas next time you’re in the fresh produce section. Bananas are key sources of magnesium and potassium (both known to de-stress muscles). They are also high in vitamin B6.

       

Chia:  Containing omega-3 fatty acids, protein, fibre, calcium and plenty of antioxidants, chia seeds are the perfect snack to help induce sleep.

Cherries:  A recent study found that a glass of cherry juice every morning and evening can boost your levels of melatonin, resulting in longer, sounder sleep. Adding cherry juice to your smoothie is also a good way to incorporate cherries into your diet if you find cherry juice too sour.