To Nibble at Night

Disturbed sleep is common for many adults, and it can cause havoc with your immune system, mood and general feeling of wellbeing.

The great news is, that many of the foods which are readily available over the summer can help with restful sleep.

If you have trouble falling asleep:

Choose food rich in magnesium and those which stimulate melatonin and seratonin (responsible for inducing sleep and feelings of calm).

Cherries, pumpkin seeds and freshly popped popcorn are all excellent pre-snooze snacks. Ensure you have popped the corn yourself, rather than using pre-popped or microwavable corn, which contains other compounds not conducive to sleep.

To stay asleep longer:

Vitamin C and folate-rich foods assist longer, more restful sleep. Add fresh apricots, steamed asparagus, apples and almonds and enjoy longer shut eye!

On the subject of vitamin C, some studies link the consumption of citrus fruit (oranges, lemons and grapefruit) with a reduction in snoring. Remember that the juice alone can contain too much sugar and be counter-productive at bedtime, peel a whole orange or grapefruit and enjoy it as a late night snack.

For dreams:

Again, magnesium features when it comes to sweet dreams – try spinach, avocados and raw nuts in a salad at dinner time to promote restful sleep – steer clear of cheese – it contains compounds called opioid peptides which can increase endorphins, and actually increase dreaming.

If more eventful dreams are what you are looking for, then pump up the vitamin B6 with bananas, fresh tuna and cheese!

All these foods will help you get you 5+ a day and increase your vitamin and mineral content, so dig in and enjoy more restful sleep.