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Tired? Here’s 5 Foods that can help you catch up on sleep

5 Foods for Better Sleep

I'm a bit of a nightmare for playing on my phone, laptop, desktop, iPad (and anything else thats lights up) right until bedtime. It's not a good idea, given that the stimulation makes it difficult for your brain to switch off when you close your eyes. You need at least 30 minutes of chill-time before bed so that you can drift off quickly when the time comes. You can also pay closer attention to your diet - these 5 foods will help you fall asleep naturally. Bring on those Zzz's.



These nuts are not only full of protein, but  provide a solid dose of magnesium which helps to promote sleep and muscle relaxation. Enjoy a small handful after dinner or as part of your evening meal and feel ready to wind-down come bed time.



They contain the sleep-inducing amino acid tryptophan, which ultimately turns into serotonin in the brain. Serotonin is a neurotransmitter that promotes relaxation. While they make an amazing one-ingredient ice-cream, they do contain plenty of natural sugar, so enjoy responsibly!



One of my favourite foods of all time, Salmon boasts a healthy amount of vitamin B6 which is needed to make melatonin, a hormone that promotes sleepiness. Try my recipe for Crispy Skin Salmon, or just enjoy a few slices of the smoked stuff of your dinner. Delicious.



Did you know a diet lacking in calcium can cause difficulties in falling to sleep? While dairy products are well-known calcium-rich foods, you can also get a great dose from dark green leafy vegetables like kale. If kale makes you want to run in fear, broccoli is just as awesome.


They’re one of the only natural sources of melatonin, so enjoy a handful for dessert. If fresh ones aren’t in season, you can often find them in the frozen isle, or opt for a small glass of 100% cherry juice.

Don't forget sleep is an amazing healer - it helps your body recover from exercise and leaves you fighting fit, ready to attack it again the next day. Aim for 8 hours a night.
If all else fails, relaxing music, candles and a delicious cup of herbal tea is sure to knock you out.

What are your favourite pre-bed foods?

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).


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