I'm a sleep expert, five food and drinks you should have before you go to bed to get a full 7-9 hours rest | The Sun

WE all know how tough it can be to drift off to sleep – and then there’s the trouble of making sure you don’t wake up throughout the night.

But did you know that there are five food and drink items that can work wonders and help you get 7-9 full hours of undisturbed sleep?

According to the experts at Sleepseeker, these popular products contain the right nutrients and vitamins to help you get forty winks. 

And there’s something for everyone whatever their taste, as the list includes everything from honey to turkey

Kora Habinakova from SleepSeeker explained: “We recommend aiming for between 7 and 9 hours of uninterrupted sleep each night to help boost your immune system and keep your brain healthy. 

“Sleep is not something that comes easily to a lot of people and there are lots of different tips and tricks out there to help you sleep better. One factor that is often overlooked is how your diet can affect your sleep quality.”

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She continued: “The foods you eat and the timings of your meals can influence how easily you fall asleep and how restful the night is. 

“A light snack before bed is recommended, especially for insomniacs as having a small amount of food in your system can help you to sleep and will prevent any hunger-related disturbances.”

Kora was also quick to note that while “everyone reacts differently to food” there are some general rules that can be followed.

She revealed: “Some items, such as coffee and other caffeine drinks, should be limited to earlier hours of the day to prevent any disruptions to your sleep. 

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“Similarly, there are certain foods that we encourage you to incorporate into your meals and snacks in the later hours of the day.”

Here, she lifts the lid on the foods you should be adding to your basket during your weekly shop – and why they should be hailed as sleep superfoods.


She says: “While eating a large amount of protein right before going to sleep is not recommended, in moderation foods such as Turkey can help to improve sleep quality and reduce disturbances. 

“Turkey contains tryptophan, an amino acid that increases the body's melatonin levels and helps with sleep.”

Fatty Fish

She says: “Incorporating fish such as salmon or tuna into your dinners is an easy way to increase your vitamin D intake. 

“A lack of vitamin D can increase the risk of sleep disorders and difficulties sleeping so alongside making an effort to spend some time outside, increasing the quantity of vitamin D rich foods in your diet can help to improve sleep.”


Herbal Teas

She says: “Switching out one of your daily coffees for a herbal tea like Chamomile can also help improve your sleep quality. 

“Chamomile tea helps to reduce anxiety which in turn can lead to more restful sleep. Similarly, it contains antioxidants which have been said to reduce insomnia.”


She says: “Adding a small amount of honey to an afternoon snack or evening meal can also have sleep benefits

“Honey contains the sugar glucose which can lower the brain's orexin levels, a neuropeptide which regulates wakefulness.”


She says: “We recommend eating nuts such as walnuts and pistachios which, alongside being high in vitamins and minerals, are some of the most melatonin-rich foods. 

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“Due to their high levels of melatonin, eating a handful of these nuts before bed may help improve your sleep quality.”

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