If you find it difficult to sleep at night, an expert has suggested trying a tasty treat before bed, which is meant to help you relax and make it easier to drift off faster
Many of us crave sweet things in the evening, but what you eat before bed can actually be detrimental – or beneficial – to your sleep.
As much as one in three people struggle to sleep at night, according to NHS Inform, and what we eat before bed can have a huge impact. But it turns out not all late-night snacks are bad for your health – as some can actually make you fall asleep faster.
And it’s good news for those with a sweet tooth. Fergus Smithers, Head of Food at plant-based recipe box subscription service Grubby, claims dark chocolate, which contains tryptophan, increases serotonin levels which helps to regulate sleep. And as it’s Chocolate Day (February 9), which has been incorporated as part of a week-long celebration in the lead-up to Valentine’s Day (February 14), it’s the best time to try.
Fergus said: “Dark chocolate contains several nutrients that may benefit sleep, such as magnesium and tryptophan. Magnesium is a mineral that can help relax muscles and promote calmness, making it easier to fall asleep. Tryptophan is an amino acid that can increase serotonin levels, which can help regulate sleep and mood.”
Echoing the same advice, Dr Martin Hartmann took to X to share: “Healthy tips. If you can’t sleep, you need magnesium. Eat avocado or dark chocolate.”
If you’re wanting something healthier, but still just as delicious, that might send you to sleep, try opting for fruit such as bananas or kiwis.
Fergus added: “Fruits such as kiwi and banana are both great options if you are feeling peckish towards bedtime. Kiwis are loaded with serotonin, a neurotransmitter that regulates your sleep-wake cycle, naturally helping you fall into a deeper sleep.
“Similarly, another key fruit is bananas which contain magnesium, potassium and tryptophan, which aid in muscle relaxation and promoting sleep. Bananas are also very high in fibre, making you feel full and satisfied before falling asleep.”
For something more green, Fergus recommends reaching for kale, which offers many health benefits due to its calcium, potassium and magnesium contents. Fergus added: “Both potassium and magnesium relax tense muscles and help induce better sleep.”
Lastly, another sleep-inducing snack recommended is hummus, which is sure to keep your late-night hunger at bay while also inducing relaxation.
Fergus explained: “Hummus is also rich in tryptophan and folate, which helps to regulate sleep patterns. You can pair hummus with various vegetables such as carrots, celery, peppers, cucumbers or cherry tomatoes for the perfect late-night snack.”
If you’ve tried changing your sleep habits and it still hasn’t helped your insomnia, you’ve had trouble sleeping for months, and it affects your daily life, speak to your GP.
