How much sleep is really enough? Ideally you want to aim for eight hours a night however the time you’re sleep is also important is also as well. Ideally, you want to be tucked up in bed well and fast asleep well before midnight to help your body rest and repair properly. In fact, every hour of sleep before midnight is the equivalent of two hours sleep after midnight.
Foods to eat
Turkey is a great source of both B vitamins and tryptophan, an amino acid which helps with the production of serotonin. Serotonin turns into melatonin and melatonin is the stuff that regulates your sleep cycle.
Bananas are another ace food source of tryptophan. So if you’re suffering from jet lag bananas are a perfect snack.
White cheeses also contain some tryptophan and its co-factors which are needed to make melatonin in the brain. So think ricotta, quark, cream cheese, bocconcini and chèvre. Great news if you like to indulgence in a little cheese after dinner on occasion.
Herbal teas to drink
Try these sipping on these herbals teas before bed: chamomile, passionflower, valerian, catnip, skullcap, lemon balm, lemon grass and lavender.
Try sprinkling a couple of drops of lavender oil on your pillow, or using some in an oil diffuser in your bedroom before bed, to promote a great night’s sleep.
Foods to avoid
Chilies these guys are very stimulating. So if you have a really spicy dinner you might find it a little tricky to sleep.
Chocolate even the raw stuff contains some caffeine, which can keep you tossing and turning all night.
Booze too close to bed can be unsettling on the body. While drinking a couple of glasses of wine will make you drowsy and might help you drift off, the sleep you have afterwards can often be restless.
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