Do you find yourself often waking up around 230-3am? You may not be ingesting enough carbohydrates prior to bedtime. Carbs are required to give your body a sustained amount of glucose throughout the night. Now, I am not saying eat a dirty big cheeseburger prior to bed, but below are some suggestions to try.

Sleep duration and quality can be affected by a wide variety of things. This can have a flow on affect for a number of chronic health conditions such as obesity, diabetes, hypertension and heart disease. Getting a good night of sleep can be tricky. However, here are the top 10 foods that include natural enzymes, nutrients, chemical and amino acids to help induce a good nights sleep:

• Almonds – high in magnesium and calcium
• Chamomile tea – contains compounds that promote and regulate sleep
• Walnuts – melatonin, magnesuium and potassium
• Tart Cherries – melatonin, tryptophan, potassium and serotonin (converts to melatonin)
• Kiwi Fruit – high concentration of serotonin, Vit C and ability to address folate concerns
• Fatty Fish – whilst not quite a bedtime snack, this is important for Omega 3 intakes
• Figs – potassium, magnesium, calcium and iron
• Sweet potato – potassium, magnesium and calcium
• Pistachios – protein, B6 and magnesium
• Dark Chocolate 70% or more – magnesium and serotonin

Try mixing up your snacks – nut butter on sliced apple or chocolate covered almonds. Most ‘sleepy time/night time’ teas can make a positive difference.

Always speak to a health care professional if your sleep disruptions continue for more than 4 weeks. There are many options to improve sleep quality and quantity, including health coaching. If you are interested in a free intro consultation, click here.