【The bad】
1. Alcohol
Whilst you might find one glass of wine helps you nod off, alcohol stops you falling into deep sleep.
2. Cheese
Ever heard people say they have strange dreams after eating lots of cheese?
Hard cheese contains high levels of the amino acid tyramine which actually makes the brain feel more alert.
So despite your fondness for a post-dinner cheese board, chowing down will only make it harder for you to fall asleep.
3. Spicy food
As well as indigestion, chilli peppers contain capsaicin which makes it harder for your body to regulate temperature thus resulting in a less peaceful night’s sleep.
4. Fatty food
Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm.
5. Coffee
Perhaps obvious, the caffeine in coffee makes it a no-no before bed — the stimulant stays in your system for a long time and you can still be feeling the effects even ten hours later.
【The good】
1. Bananas
Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.
2. Almonds
Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
3. Honey
Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.
4. Oats
As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin.
