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What are the best foods to eat for a good night’s sleep?

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What are the best foods to eat for a good night’s sleep?

Sleep plays an important role in our overall health and wellness. But many people struggle to get a good night’s sleep. If you are one of these people that do not sleep long enough then changing your dietary habits may be the answer.

How much sleep should we be having?

According to the National Sleep Foundation, the following sleep recommendations for adults are:

  • Adults (18-64): Sleep range is 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours

The science of sleep?

An important hormone for sleep is melatonin. A big influence on our melatonin levels is from the intake of a type of protein called tryptophan. Tryptophan is an essential amino acid group which our bodies cannot make, it can only be sourced through diet.

Foods that are high in tryptophan to help you get a good night’s sleep?

  • Dairy
  • Fish
  • Nuts
  • Pulses, beans and lentils

If you are hungry before bed, try a glass of milk, a small banana or a few nuts. It takes around an hour for the tryptophan in foods to reach the brain, so don’t wait until just before bedtime to have your snack.

What foods can negatively impact sleep?

Following overly restrictive diets or diets that put you at risk of nutrient deficiencies can negatively affect your sleep. Also try to avoid caffeine up to 6 hours before going to bed.

Some other tips to help with sleep?

  • Try to sleep the same amount each night. If possible, aim to go to bed at the same time each night and wake –up at a similar time each morning.
  • Avoid napping in the day
  • At least an hour before bed turn off video games, YouTube and social media. Try a reading a book instead.

For more information check out this article: https://theconversation.com/the-best-foods-to-eat-for-a-good-nights-sleep-102527

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz