A 2011 research paper found that after 4 weeks of kiwi consumption, participants drifted off to sleep quicker and increased their sleep time.
This finding isn’t as random as you might think. The science lies in the fact that kiwi fruit are a good source of the amino acid tryptophan and …
1. Tryptophan is a precursor to the feel good neurotransmitter serotonin.
2. Serotonin is a precursor to melatonin.
3. Melatonin is the hormone that we produce to help us drift off to sleep at night.
Therefore, eating tryptophan rich foods including turkey, eggs, oats, cherries and milk can help to support your sleep.
Other ways to optimise sleep using food and lifestyle changes include:
Ditching the caffeine after midday
Eating at least two hours before going to bed to allow your body to direct it’s energy into regeneration and repair not digestion.
Enjoying magnesium rich foods such as chard and kale to top up your levels of this calming mineral.
Getting outside in the morning (preferably within one hour of waking) to reset your circadian rhythm.
If you are still struggling, there’s plenty more you can do. Give me a call or email to find out how I can help you to improve your sleep through nutritional therapy and lifestyle changes.