Have you, like me, found that in midlife you have difficulty sleeping?
Or do you wake up in the middle of the night, at that dreaded 2am! Then have trouble trying to fall back asleep again?
While there are certain foods you should avoid eating late at night, there are also foods that are known to actually help you to fall asleep.
Melatonin (produced by the pineal gland in response to darkness) is crucial for sleep. However it decreases as we age, which is also one of the reasons we can be more prone to sleep problems in midlife.
Tart cherries and oats are the only foods that do contain melatonin naturally, but there are also foods to help activate its production, such as foods that are high in tryptophan content. This is an amino acid that converts into the neurotransmitter serotonin, and helps produce melatonin.
Bananas are high in tryptophan content, and both milk and oats are also good sources.
Yet tryptophan is not the only nutrient that can aid sleep, as magnesium, calcium and vitamin B6 can all also contribute.
Calcium helps the brain absorb tryptophan.
B6 also plays a role helping to regulate the serotonin.
While magnesium is a relaxant and also found in nuts and bananas.
So if a late evening snack is unavoidable then munch on some nuts. Both Pistachio and walnuts are particularly high in both magnesium and B6. Almonds are another good choice as they not only have magnesium but also tryptophan and calcium. So you are getting a few of the beneficial nutrients here.
If you are feeling particularly peckish in the evening then try a bowl of oats (for melatonin and with cherries if possible) or if not then top with slices of banana. Add some milk and a generous sprinkle of grated almonds; and you have an excellent late night snack.
However do be vary of some cereals with added sugar as too much can causes your blood sugar to rise and lead to waking up in the night. Sugar is the last thing you need in the evening.
As for a drink, well we all know the warm milk one, but try herbal teas, in particular camomile known for its calming properties. Alternatively try peppermint to sooth the stomach and aid digestion while you sleep. As bad digestion can also be a factor disturbing your sleep.