Five Foods to help Sleep*

As we age, it becomes more difficult for us to produce melatonin, the hormone that helps us to sleep. Whilst it may seem like a good idea to go to the pharmacy and get melatonin pills, there are simple solutions that may live in your pantry and your fruit bowl.

Foods that are rich in melatonin – a hormone produced by the brain in response to darkness – may improve the timing of your circadian rhythms and sleep. Foods high in serotonin (the chemical precursor to melatonin) also play a vital role in sleep promotion.

Finally, foods containing a lot of magnesium may help as well. This is because magnesium activates the parasympathetic nervous system, enabling the body and brain to relax. Research also states that magnesium may assist in regulating melatonin production, although this link is still being studied. 

Five foods:

Tryptophan-rich sources of protein - this includes fatty fish like salmon, beef, chicken, eggs, tofu and even dairy products. Turkey, oats, prunes (dried plums), almonds, pistachios and cashews are also high in tryptophan.

Carbs - the good quality ones, such as brown rice, sweet potatoes, noodles.

Kiwi Fruit - this contains antioxidants and serotonin, plus Vitamin C.

Tart Cherry Juice - tart cherries contain both melatonin and tryptophan.

Bananas - bananas contain significant amounts of both magnesium and tryptophan, and they are a high-carb food, thus promoting sleep.

Hope this information helps to promote a restful night.

*Source: Yasmin Noone, SBS Food, 2 March 2023