Certain foods could be the secret to a good night's sleep according to experts.
The three, nutritionally-rich foods, two of which can commonly be found in the home, are not just good for your health. They can also improve how long you sleep, the quality of that sleep and how quickly you fall asleep.
Bananas are one food that can seriously improve the way you sleep. Being rich in potassium, as well as magnesium and vitamin B6, these nutrients help produce hormones serotonin (which relaxes) and melatonin (a sleep-inducing hormone), which can contribute to a healthy sleep, helping you fall asleep quicker and for longer.
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Bananas are also a source of tryptophan, an amino acid that cannot be produced in the body, which has been shown to aid sleep by encouraging the production of serotonin which helps relax by slowing down signals to nerve cells.
The fact bananas are rich in magnesium is a further bonus, as magnesium effects the hypothalamus, part of the brain which regulates the pituitary and adrenal glands. These glands can create stress when magnesium levels are low in the body, making it harder to sleep and, when you do eventually get off, making the sleep of a lesser quality.
As bananas can be so cheap, costing 14p at Tesco for a single and about £1.35 for a bunch, the trade-off for potentially better sleep will definitely be attractive to some, especially those who struggle with sleep.
The sleep experts at Best Mattress Brand said kiwifruits were another sleep-positive food that are quite often seen around the household. The significant amount of nutrients and antioxidants, as well as fibre, vitamin B9 and potassium, are beneficial to our health and well-being, and these things could also make you fall asleep faster and for longer.
One study analysed by sleep experts showed that when eaten over a period of four weeks kiwis improved the time it took individuals to fall asleep, how long they slept for and how good their sleep was. It was also suggested that the presence of vitamin B9 or folate in kiwifruits can also lessen the symptoms of fatigue and even insomnia.
A six-pack of kiwis costs less than a pound (95p) from Tesco.
One final food reviewed was also shown to have potentially amazing sleep benefits. The experts found that tart (sour) cherries, or tart cherry juice, helped individuals fall asleep faster, for longer and wake up less throughout the night.
It is believed that these benefits come from the food's high concentration of melotonin, a hormone which induces sleep. They recommended that one cup be consumed in the morning and one at night, an hour or two before bedtime, for optimal effect.
Tart cherry juice can cost as low as £5 a litre, so of the three it is definitely the most pricey pro-sleep food item.
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