Five natural foods that may help you sleep better

If you’re spending nights restlessly shifting about in bed with absolute dread, some key foods could help you get ahead of your morning alarm clock. Experts at Benenden suggest five crucial foods that are deserving of a place in your daily meals to improve how well you sleep. It emphasises that “melatonin-promoting foods” are great if you are in need of a good night’s sleep”, and cherries are said to pack a punch.

It explains: “Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.”

Currently, you can buy a 1L Cherry Good Juice Drink from Waitrose for £2 – that’s 20p per 100ml. You can also purchase a 1L Cherry Juice Drink for the same price from Sainsbury’s. And if you’re looking for something organic, you can buy the Biona Organic Tart Cherry Pressed Juice 1L from Holland and Barrett for £7.99 which contains 100% Tart Cherries.

In one study, it notes that “five of the six studies reported significant improvements in the quality of sleep after drinking tart cherry or a supplement.” The Sleep Foundation also boasts about the fruit.

It reveals: “Cherries have a variety of health benefits. In particular, the juice of sour cherries, also known as tart cherry juice, can help fight inflammation, reduce muscle soreness, and boost your immune system. Research also suggests that tart cherry juice may help people sleep.”

What foods can help me sleep?

There are many foods besides cherries that may support better sleep. Benenden recommends that people try raw honey as an alternative. It explains: “Honey stimulates melatonin and shuts off orexin in the body: the neuropeptide that makes us feel sharp and alert. A mug of hot water, lemon and honey is a great evening drink for soothing the body and inducing sleep.”

You could also try bananas. “They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night’s sleep”, the experts say.

Turkey is a good option and ideal for lunch and dinner. Think of part of a roast dinner or leftover sandwiches. It’s also high in tryptophan, an amino acid that helps regulate mood and may support better sleep. It explains: “Tryptophan also calms the body, balances hormones and fights anxiety, which all help with inducing sleep. Brown rice, fish and yoghurt also contain high levels of this calming amino acid, making these some of the best foods for sleep.”

Finally, almonds are a good choice to include on your next shopping list. They contain “high amounts of muscle-relaxing magnesium” which is “great for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.”

What food should I avoid for better sleep?

If you struggle to fall asleep, think about what you eat and drink as changing your diet might help you sleep more easily. Listing the “five worst foods for sleep”, it recommends people avoid: