What Foods Help Us To Sleep Well?

Block Out The Light Teas And Tinctures

There are many nutrients that are involved in sleep and these include magnesium (dark green leafy vegetables, seeds, nuts, beans, lentils wholegrains), B vitamins (oily fish, pulses, poultry, bananas, soya foods) and calcium (dairy foods, dark green leafy vegetables, dried fruit, beans). All are involved in some way in the production and regulation of melatonin which is the hormone that regulates the sleep cycle. Tryptophan (an amino acid) also helps to produce melatonin, and is taken up by the brain more easily when you team with carbohydrate foods such as pasta and rice.

Rob Hobson is a registered nutritionist and author of new book The Art Of Sleeping published by HQ, paperback £9.99/eBook

Your circadian rhythm helps to set sleep patterns and are controlled by our internal body clock, which is influenced by environmental conditions, especially light. Block all light from your bedroom with curtains or blackout blinds. Exposure to blue light from electronic equipment such as phones, TV and laptops inhibits release of melatonin (the hormone that regulates the sleep cycle). Rather than checking your Instagram account or emails before bed, opt for reading a book or listening to an audio book to help you to relax.

Cer tain herbs have been shown to help with sleep and can be taken in the form of teas, tinctures or supplements. Valerian is a traditional herbal remedy used to relieve anxiety – a key driver for sleep deprivation. Valerian can be taken as a tea, tincture or supplement (tr y Healthspan Valerian SleepAid, £15.45 for 60 tablets). Herbs such as passionflower, lemon balm and chamomile may also help sleep. Essential oils such as lavender are associated with sleep as are ylang ylang, bergamot and clar y sage.