While fruit is usually a no-go for dinner thanks to its high content of fructose, there might be an exception to this rule, especially when it comes to sleep. Eating this inexpensive fruit before bedtime could be the key to a good night’s sleep, according to a charity specialising in sleep support.
The Sleep Charity has released top five tips for better slumber in 2024, with bananas coming top of their list.
It explained that the popular food can help you doze off thanks to its magnesium and potassium content. Both of these minerals help to relax your muscles.
However, potassium and magnesium aren’t the only sleep tricks that a banana has up its peel. The yellow fruit also contains an amino acid called tryptophan.
This helps to stimulate the production of brain-calming hormones. Furthermore, the charity explained that fruit also encourages the production of melatonin, a hormone that occurs naturally in your body which plays a big role in how well you sleep.
The likes of grapes, tart cherries and strawberries are some of the best sources of melatonin among fruits, according to research, published Antioxidants in Health and Disease.
But if you don’t fancy eating fruit for dinner, bananas aren’t the only food that can get the job done. The Sleep Charity also recommends almonds, fish, whole-grain cereals and oatcakes with cheese to help you snooze.
It also added that marmite contains natural substances that could help promote sleep. The bottom line is that you need to keep the meal before bed light, whatever you opt for.
Eating a big meal just before you call it a day can lead to discomfort and indigestion, the charity warns. In fact, one of the worst dinner choices for sleep is spicy food.
However, high-carbohydrate foods like pasta and rice can boost your acid production and keep you up for longer too. And enjoying too much chocolate before bedtime can trigger a caffeine overload.
The Sleep Charity’s deputy CEO, Lisa Artis, told Sky News: “Sleep is hugely important to leading a healthier and happier life, and we want everyone to share that sentiment and understand the importance of sleep as part of a balanced and healthy lifestyle.
“Building a good sleep routine, and sticking to it, will help increase positivity and reduce levels of stress, meaning people can start the New Year feeling refreshed.”
