Tucking into a certain superfood could be the game-changer your bedtime routine needs, with its nutritious properties helping you drift off peacefully. The agony of tossing and turning all night is well-known to many, yet simple dietary tweaks might just be the ticket to a good night's sleep.
But, if you regularly face sleeping hassles, it might be time for a chat with your GP. Persistently enduring such issues could hint at a underlying health condition or a vitamin problem. However, for those without nut allergies, the answer to sleep struggles might lie in eating a specific type of superfood nut before bedtime.
Enjoying a handful of walnuts before hitting the pillow could kickstart your slumber right for a good night of restful sleep. A 2022 study shows that magnesium plays a huge part in helping people get high-quality sleep.
Walnuts are a particular food rich in magnesium. The nut is also packed with other sleep-supporting substances, like tryptophan and melatonin.
For an increased likelihood of undisturbed shut-eye, aim to eat some walnuts around 9pm. Given that most Brits go to bed around 10-11pm, this time would make the most sense, reports Surrey Live.
Chatting to Well and Good, nutrition expert Samantha Cassetty said: "Walnuts contain numerous compounds that are tied to healthy sleep patterns." She continued: "They're a good source of tryptophan, an amino acid that your body uses to produce serotonin and melatonin, and both of these substances are involved in regulating your sleep."
Melatonin, a hormone that regulates your sleep-wake cycle and is crucial for a good night's sleep, is found in abundance in walnuts. Rather than opting for melatonin supplements, you might want to consider snacking on some walnuts for a natural boost, after consulting with your GP.
Research has also hinted at the potential of walnuts to improve sleep quality. For example, studies involving mice suggest that the fatty acids in walnuts could contribute to better sleep. However, more research involving humans is needed to confirm these findings.
Diets laden with saturated fats and added sugars but lacking in fibre have been linked to sleep problems. As walnuts are a natural source of healthy fats and fibre, they form an excellent base for a balanced diet that can enhance sleep quality.
Besides promoting better sleep, walnuts are a healthy snack packed with other benefits, such as promoting brain, heart, and digestive health. They may also help with weight control and lower the risk of some cancers. Rich in omega-3 fatty acids, antioxidants, and good fats, they are a great choice for a well-rounded diet.
While walnuts make a nutritious bedtime snack, remember they are calorie-dense. If you're trying to lose weight, gorging on a lot of nuts just before bed may not be the smartest choice. Also, ensure the nuts have minimal or no added sodium, as salt can disrupt your sleep cycle.
If you're allergic to nuts, steer clear of walnuts. Overindulging in walnuts can sometimes lead to digestive issues. While walnuts boast numerous health benefits, eating them in excess can result in weight gain, potential kidney stones, and nutrient deficiencies.
Certain individuals may be more susceptible to the effects of tryptophan and melatonin, which could lead to them experiencing adverse side effects such as drowsiness or digestive discomfort.
