We've all struggled to get down that snorey street to snoozeville, leaving us frustrated at night and sluggish the next morning. But research has shown that you can eat your way to lullaby land in no time. Here's how…
Sedate mate 1: Turkey
This lean poultry contains tryptophan, an amino acid that has a sedative-like effect. Don't gobble too much gobble-gobble, as protein gives you energy — a couple of slices of this magic meat will do.
Recipe idea: Healthy turkey parma
Grill a turkey breast until cooked, cover with slices of fresh tomato and swiss cheese and put back under grill until cheese bubbles. Delicious served with a rocket salad.
Sedate mate 2: Nuts
Nuts, especially almonds, contain the magic mineral magnesium, which helps relax your muscles.
Recipe idea: Chilli-roasted nuts
Mix brazils, almonds and peanuts with olive oil, ground cumin, crushed chillies, paprika and sugar and bake in the oven until golden.
Sedate mate 3: Pasta
Pasta is rich in carbohydrates and contains serotonin, the calming hormone.
Recipe idea: Easy pesto
Blend basil leaves and a handful of rocket with olive oil, grated parmesan, lemon juice and zest and roasted garlic. Stir through fettucine or spaghetti.
Sedate mate 4: Milk
Believe it or not, the old myth that warm milk helps you sleep is actually not a myth at all! Milk contains tryptophan and also calcium, which helps the brain use the tryptophan.
Recipe idea: Minty milk
Heat milk in a saucepan and add a few pieces of organic dark mint chocolate and a few mint leaves. Keep stirring until chocolate all melts.
Sedate mate 5: Bananas
Bananas contain the sleep-inducing hormone melatonin, as well as magnesium and serotonin.
Recipe idea: Banana smoothie
Blend a banana with natural yoghurt, a few drops vanilla essence, milk and a spoonful of honey.
Sedate mate 6: Flaxseed
These little seeds are rich in Omega 3, which help lift your mood and calm you. These are perfect if anxiety is keeping you awake.
Recipe idea: Nightcap oatmeal
Warm the oatmeal with hot milk in a pan as per the instructions. Stir in a teaspoon of cinnamon, 1tsp raisins and top with a tablespoon of flaxseeds.
Sedate mate 7: Potatoes
There are some acids that interfere with the effects of tryptophan. Potatoes are fantastic at eliminating these acids.
Recipe idea: Irish Champ
Chop 1 onion, 1 leek and ½ white cabbage and simmer until soft in enough milk to cover. Boil potatoes until cooked, then mash. Stir in the milk mixture, chopped chives, salt and pepper and butter. Delicious with sausages or steak.
Doze foes
Here are the foods you should be avoiding at bedtime:
- Sugar – this raises your energy levels too much, try honey instead.
- Coffee – contains caffeine, which gives you unwanted energy boost.
- Curry – spicy foods increase your heart rate, preventing sleep.
- Cheese – makes the brain more alert, especially stilton.
- Protein – most proteins contain tyrosine, which wakes up your brain.
YOUR SAY: Do you have any great tips or recipe ideas for just before bedtime? Share them below...
