Struggling with sleep deprivation? Discover which foods can help improve your rest and support better sleep cycles before bedtime

Sleep deprivation affects many people in the UK, with one in three struggling with poor sleep. While various factors contribute to this issue, the foods we eat for better sleep before bed can play a significant role in improving our rest.

Registered dietitian Rachel Clarkson explains that the key to sleep lies in the hormone melatonin, which signals the brain to fall asleep. The release of melatonin can be influenced by the foods we consume, particularly those containing the amino acid Tryptophan, a protein building block that our body cannot produce and must obtain through food.

Foods rich in Tryptophan include:

• Fish
• Eggs
• Poultry
• Spinach
• Tofu
• Beans
• Lentils

In addition to Tryptophan, two other nutrients, Magnesium and B vitamins, help make Tryptophan available to the body. Magnesium-rich foods like nuts, seeds, and dairy products can support sleep, while B vitamins, found in foods like lentils, soya, and fish, also promote restful slumber.

A warm cup of chamomile tea before bed can also encourage sleep, thanks to its antioxidant apigenin. This antioxidant has properties that can bind to brain receptors, helping reduce anxiety and promoting a sense of relaxation.

The National Sleep Foundation further advises against consuming complex carbs, such as white bread and sugary snacks, before bed, as they can lower serotonin levels and interfere with sleep. Instead, they recommend whole grains like popcorn, oatmeal, or whole-wheat crackers with nut butter, which can help maintain serotonin levels and encourage sleep.

Ultimately, a balanced diet of Tryptophan-rich foods, Magnesium, B vitamins, and comforting warm drinks like milk or chamomile tea can help ensure a better night’s rest.

In addition to the nutrients that promote better sleep, maintaining a consistent eating schedule can also improve sleep quality. Eating at regular intervals throughout the day, especially avoiding large meals or caffeine close to bedtime, can help your body maintain its natural circadian rhythm. This rhythm controls the sleep-wake cycle and can be influenced by the timing of food intake.

Moreover, staying hydrated throughout the day is important, but be mindful of fluid intake before bed. Drinking too much liquid late in the evening can lead to frequent trips to the bathroom during the night, disrupting your sleep. Instead, focus on hydration earlier in the day and enjoy a small, calming beverage like warm milk or herbal tea in the evening to help wind down.