Expert reveals exactly what foods to eat for dinner to set you up for the 'best sleep of your life' - and the ones to avoid

  • When it comes to getting a good night's sleep, what you eat can have an effect
  • Sleep specialist Olivia Arezzolo has revealed what foods help promote relaxation
  • She explains which foods are best to consume the most restful night's slumber

By Emilia Mazza For Daily Mail Australia

Published: 21:19 EDT, 21 October 2018 | Updated: 21:22 EDT, 21 October 2018

There's nothing better than a blissful night's slumber to leave you feeling refreshed and recharged - ready to tackle whatever the day throws your way.

However, for many sleep can be something that's all too elusive, a problem Australian sleep specialist Olivia Arezzolo understands all too well.

She recently told Sporteluxe although minerals such as magnesium can help improve sleep quality, there are some foods that can also set you up for a great night's rest.

Explaining how diet contributes, Olivia said there are foods which contain nutrients that function as natural sedatives. These allow hormones related to rest and relaxation (melatonin and serotonin) to be produced making it easier to fall asleep.

There's nothing more restorative than a blissful night's slumber, not only does it help with your overall mood, but gives you plenty of energy to tackle the day (stock image)

There's nothing more restorative than a blissful night's slumber, not only does it help with your overall mood, but gives you plenty of energy to tackle the day (stock image)

The benefits of tryptophan

According to the sleep specialist, tryptophan is the key nutrient for sleep.

Tryptophan achieves its effects by way of serotonin, this one of the fundamental chemicals involved in regulating mood.

However, the body can't make its own tryptophan, which means it has to be taken in as part of a diet.

To promote the creation of this essential amino acid, Olivia suggests eating protein-rich meals including poultry and eggs and fish such as salmon and tuna.

'[Tryptophan] It is available in supplement form, however, it’s more readily absorbed by your body when obtained via food rather than a pill,' she said.

Foods that contain high levels of Omega 3 fatty acids such as salmon have been found to assists with regulating serotonin (stock image)

Foods that contain high levels of Omega 3 fatty acids such as salmon have been found to assists with regulating serotonin (stock image)

Other foods to eat that can help you sleep:

* Cherries - these area natural source of melatonin

* Bananas - these contain natural muscle-relaxants magnesium and potassium

* Almonds - these come packed with the mineral magnesium

* Cooked eggs (with a main meal)

* Dairy - contains tryptophan 

* Herbal teas such as cammomile

Omega 3 fatty acids may give a boost to sleep 

Omega-3 fatty acids are most commonly derived from fish oils, including tuna and salmon.

Olivia said consuming Omega-3 rich foods will help to regulate serotonin (serotonin is the hormone that assists with feelings of relaxation and helps the body to reduce stress).

The specialist notes a study by the University of Oxford found a high intake of Omega 3 nutrients via fatty fish increased sleep length, reduced the time taken to fall asleep and consequently, enhanced daytime functionality.

Foods loaded with Omega 3s include fish, especially the oily variety (salmon, tuna, sardines). Algal oil, seaweed, flax and hemp seeds and protein are also viable sources for those who are vegetarian or vegan.

Eggs at dinnertime are one of the best natural sedatives available (stock image)

Eggs at dinnertime are one of the best natural sedatives available (stock image)

The B-group vitamins

There are no less than eight different vitamin Bs - and they are all particularly useful when it comes to getting a good night's sleep.

Of this group, Olivia singled out B6 as being especially important in the production of melatonin.

Naturally occurring sources of B6 include foods such as leafy greens, bananas, spinach, salmon, walnuts and flaxseed.

Other foods that contain B6 include chicken, turkey, tuna, sunflower seeds, cheese, lentils, brown rice and carrots.

Foods you should avoid for a better night's sleep: 

Chocolate: Chocolate contains caffeine and dark chocolate, in particular, contains large levels of caffeine that - even when eaten in moderate amounts - can be just as stimulating as drinking coffee before bed.

Broccoli:  This vegetable is high in soluble fibre, which is great for digestion during the day but can leave the body focused on digestion as opposed to sleep at night.

Cured meats and some cheeses: These foods can contain tyramine, which can increase alertness, as well as headaches or migraines in some cases.

Flavoured yoghurt: Fruit-flavored yogurts are often packed with sugar which can increase energy and alertness - neither of which are conducive to rest and relaxation.

Spicy food:  Eating food that is too spicy before bedtime can raise body heat. This can make if difficult to get to sleep as the body falls asleep on a lower temperature.

Source: Insider.com 

Eggs - the unlikely sleep aid

According to Australian dietitian, Sharon Natoli, eggs at dinnertime are one of the best natural sedatives.

'Something as simple as eating eggs at dinnertime can be a natural sedative as egg whites help the body prepare for bedtime by producing melatonin - which brings on that sleepy feeling,' she told Daily Mail Australia.

'They are also a rich source of the amino acid tryptophan, which means that they help you to sleep better for longer by telling your brain to shut down for the night.'

Sharon said not only will eating eggs help to boost the quality and quantity of your slumber, but they will also help to prevent weight gain, ageing and even reduce your stress levels. 

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Expert reveals exactly what to eat for the 'best sleep of your life'

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