Disclaimer: This article cannot be considered medical advice. Remember to consult with your doctor first before starting a new diet.

In our fast-paced world, stress and poor diet often go hand in hand, leading to poor sleeping habits.

But what if the key to a good night's sleep can be found in your pantry?

According to Sleep Nutrition Expert and author Olivia Arezzolo, certain snacks can significantly improve your sleep quality.

A recent study by MyFitnessPal, a nutrition and food tracking app, found that during stressful periods, 47 per cent of people turned to processed food, while 38 per cent opted for takeaway.

This reliance on comfort food is understandable, but it can have a detrimental impact on sleep quality.

These healthy snacks may help you sleep better at night. Image sources: Racool_studio, chandlervid85, asier_relampagoestudio, topntp26, and, KamranAydinov on Freepik (left to right).

'Sleep is intrinsically linked to the food we eat, so it's not surprising to see that sleep is suffering the most during busy and stressful times, such as the holidays,' Arezzolo said.

'While it's unrealistic to expect that the majority of Australians will completely cut comforting foods off their diet, knowing which snacks to incorporate and eat more of can make a significant difference in getting a good night's rest.'

The study also revealed that 60 per cent of Australians attributed their sleep struggles to stress, with 42 per cent stating that sleep was their number one priority when stressed.

So, what are the snacks that can help you sleep better?

Snacks for Better Sleep

1. Kiwi Fruit

This bright green fruit is packed with essential vitamins and minerals and also has sleep-inducing properties. Kiwis are rich in serotonin, a key neurotransmitter that plays a significant role in sleep mechanisms.

2. Strawberry and Banana Smoothie

'Who doesn’t love a sweet treat before bedtime?' Ms Arezzolo asked.

'A fruit smoothie can do just the trick while offering a healthier alternative to sugar-rich processed desserts.'

Bananas contain nutrients like potassium and magnesium, while strawberries are rich in antioxidants and vitamin C.

This combination makes for a tasty and sleep-inducing smoothie.

3. Tinned Tuna

Fatty fish like tuna, salmon, and mackerel are excellent sources of protein and can enhance sleep quality.

'What makes them unique is their exceptional amounts of vitamin D and omega 3, which have the potential of enhancing sleep quality, as both have been shown to increase the production of serotonin,' Ms Arezzolo said.

4. Almonds

Regularly snacking on almonds can lower the risks of chronic diseases like type 2 diabetes and heart disease. These also improve sleep quality.

Almonds, like several other types of nuts, are a source of the sleep-regulating hormone melatonin.

5. Sour Cherry Juice

'Last but not least, tart cherries are one of the key foods to start including in daily diets when trying to get more restful sleep,' she added.

Tart cherries are rich in melatonin.

Drinking tart cherry juice increases melatonin in the body and can promote better sleep quality.

Key Takeaways

• A sleep nutrition expert highlighted the importance of diet to a good night's sleep, especially during stressful periods.
• The expert, Olivia Arezzolo, suggested including certain snacks in the diet, such as kiwi fruit, strawberry and banana smoothies, fatty fish like tuna, salmon and mackerel, and almonds for improved sleep quality.
• These recommended snacks have nutrients and properties such as serotonin, vitamin D, omega 3 and melatonin which aid in sleep mechanisms.
• Tart cherry juice was also recommended due to its high levels of melatonin, which can promote better sleep quality.

What’s your top tip for a good night's sleep? Share them with us in the comments below.

 

[Babybird]

Disclaimer: This article cannot be considered medical advice. Remember to consult with your doctor first before starting a new diet.

In our fast-paced world, stress and poor diet often go hand in hand, leading to poor sleeping habits.

But what if the key to a good night's sleep can be found in your pantry?

According to Sleep Nutrition Expert and author Olivia Arezzolo, certain snacks can significantly improve your sleep quality.

A recent study by MyFitnessPal, a nutrition and food tracking app, found that during stressful periods, 47 per cent of people turned to processed food, while 38 per cent opted for takeaway.

This reliance on comfort food is understandable, but it can have a detrimental impact on sleep quality.

View attachment 37325

These healthy snacks may help you sleep better at night. Image sources: Racool_studio, chandlervid85, asier_relampagoestudio, topntp26, and, KamranAydinov on Freepik (left to right).

'Sleep is intrinsically linked to the food we eat, so it's not surprising to see that sleep is suffering the most during busy and stressful times, such as the holidays,' Arezzolo said.

'While it's unrealistic to expect that the majority of Australians will completely cut comforting foods off their diet, knowing which snacks to incorporate and eat more of can make a significant difference in getting a good night's rest.'

The study also revealed that 60 per cent of Australians attributed their sleep struggles to stress, with 42 per cent stating that sleep was their number one priority when stressed.

So, what are the snacks that can help you sleep better?

Snacks for Better Sleep

1. Kiwi Fruit

This bright green fruit is packed with essential vitamins and minerals and also has sleep-inducing properties. Kiwis are rich in serotonin, a key neurotransmitter that plays a significant role in sleep mechanisms.

2. Strawberry and Banana Smoothie

'Who doesn’t love a sweet treat before bedtime?' Ms Arezzolo asked.

'A fruit smoothie can do just the trick while offering a healthier alternative to sugar-rich processed desserts.'

Bananas contain nutrients like potassium and magnesium, while strawberries are rich in antioxidants and vitamin C.

This combination makes for a tasty and sleep-inducing smoothie.

3. Tinned Tuna

Fatty fish like tuna, salmon, and mackerel are excellent sources of protein and can enhance sleep quality.

'What makes them unique is their exceptional amounts of vitamin D and omega 3, which have the potential of enhancing sleep quality, as both have been shown to increase the production of serotonin,' Ms Arezzolo said.

4. Almonds

Regularly snacking on almonds can lower the risks of chronic diseases like type 2 diabetes and heart disease. These also improve sleep quality.

Almonds, like several other types of nuts, are a source of the sleep-regulating hormone melatonin.

5. Sour Cherry Juice

'Last but not least, tart cherries are one of the key foods to start including in daily diets when trying to get more restful sleep,' she added.

Tart cherries are rich in melatonin.

Drinking tart cherry juice increases melatonin in the body and can promote better sleep quality.

Key Takeaways

• A sleep nutrition expert highlighted the importance of diet to a good night's sleep, especially during stressful periods.
• The expert, Olivia Arezzolo, suggested including certain snacks in the diet, such as kiwi fruit, strawberry and banana smoothies, fatty fish like tuna, salmon and mackerel, and almonds for improved sleep quality.
• These recommended snacks have nutrients and properties such as serotonin, vitamin D, omega 3 and melatonin which aid in sleep mechanisms.
• Tart cherry juice was also recommended due to its high levels of melatonin, which can promote better sleep quality.

What’s your top tip for a good night's sleep? Share them with us in the comments below.

Pistachios, almond walnut,Valerian tea or tablets camomile tea