Foods you should eat before bedtime to guarantee a good night's sleep - and ones you should avoid

Photo Young Contemplated Woman Lying On Bed
-Credit:Getty Images/iStockphoto


If you struggle with getting a good night's sleep you are not alone, as sleep deprivation is an issue which reportedly affects one in three people across the UK.

As well as making you feel tired and grouchy the next day, a lack of sleep can lead to severe health dangers such as obesity, heart ailments, and diabetes.

A sleep expert has now unveiled a tip that could guarantee Brits a better night's sleep, which involves eating specific foods that can help your body to wind down, allowing you to get the essential rest that you need to function better during the day.

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Speaking to the Express back in 2019, registered dietitian Rachel Clarkson spoke about the relationship between your diet and sleep: "Melatonin, a.k.a. the 'sleep hormone' is released by the brain to gently signal you to fall into a deep slumber, and the amount of melatonin released by your brain is actually dependent on the foods you eat," she said.

According to Rachel, of all the edible influences on the body's melatonin secretion, there's a stand-out protein building block known as Tryptophan. She said: "This amino acid is classed as 'essential' in the diet because our bodies cannot make it and therefore it must be consumed from food."

Eggs in a green container
Eggs are rich in Tryptophan -Credit:Getty Images

The following foods contain Tryptophan:

  • Fish

  • Eggs

  • Poultry

  • Spinach

  • Tofu

  • Beans

  • Lentils

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Rachel added: "The science doesn't stop there because other nutrients actually affect whether Tryptophan is available in the body." Both Magnesium and B vitamins control the accessibility of Tryptophan which impacts the sleep-inducing hormone melatonin and thereby affects how soundly a person snoozes.

Foods containing Magnesium:

  • Nuts

  • Seeds

  • Milk

  • Cheese

Foods containing B vitamins:

  • Lentils

  • Soya

  • Spinach

  • Dairy

  • Fish

Chamomile tea
Evidence suggests chamomile tea contains sleep-inducing properties -Credit:Getty Images

According to the National Sleep Foundation, although certain foods can aid sleep, complex carbs have a contrasting effect. People are being advised to avoid white bread, refined pasta, and sweet treats before bedtime, as these can lower serotonin levels and disrupt sleep, the NSA stated.

"Instead, choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices," recommended the health organisation. Additionally, it's said that the age-old habit of drinking a cup of warm milk might also promote better sleep, possibly due to the tryptophan and melatonin in milk.

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The NSA added: "But perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine."

Sipping a cup of chamomile tea before bed may be beneficial too, potentially thanks to an antioxidant named apigenin that chamomile tea is rich in. This antioxidant has the capacity to bind to brain receptors that may help to lessen anxiety and encourage sleep.