Sleep, along with nutrition and exercise, is one of the three pillars of being healthy and enjoying your life. I’ve been asked a lot lately for simple and easy food-based sleep solutions using foods that can be found in most kitchens.

Well, I have two sleep tips for you today and both of them have been tested and found to be effective for many of my clients.

SLEEP TIP #1: Honey

We know from studies as well as from clinical practice that sleep can be induced and prolonged by consuming foods rich in a nutrient called tryptophan, an amino acid that induces sleep and relaxation. As well as foods that contribute to the body’s natural production of tryptophan and serotonin, a hormone which promotes relaxation by signalling the brain ‘it’s time to sleep’.

Raw honey contains the sleep inducing amino acid tryptophan that is useful for overcoming insomnia. To promote better sleep, I recommend mixing a teaspoon or two of raw, unprocessed honey into a cup of warm chamomile tea or warm water and having it 30 minutes or so before bed.

It’s important not to dilute the honey in hot water as it has many enzymes and amino acids that are sensitive to heat.

Both short or poor quality sleep and prolonged sleep (i.e. getting up late) produces similar metabolic responses as the brain seeks to ensure sufficient glycogen stores to fuel energy demands. Pure raw local honey is one of the best foods for glycogen storage as it contains the ideal 1:1 ratio of fructose to glucose.

When taken prior to bed, it provides sufficient glycogen storage for the necessary fuelling of the liver for the night, reduces stress hormones and helps us get a restful sleep.

SLEEP TIP #2: Bananas

Bananas also contain tryptophan plus potassium, magnesium (which is calming and relaxing) and beneficial carbohydrates – an ideal combination for a bedtime snack to balance your blood sugar levels at night which prevents waking up during the night.

Have a small banana topped with 1 teaspoon of nut butter or coated in the Himalayan salt crystals – this is especially useful if you have adrenal fatigue.

Banana tea recipe by Dr Michael Breus, a well-known sleep specialist:

  • Take 1 organic banana and cut off the tips.
  • Cut the banana in half (leave the peel on) and boil it in 2-3 cups of water for 5 minutes.
  • Leave the liquid to cool down for 5-10 minutes, strain and drink the water 30 minutes before bed.

Do you have favourite and effective food-based sleep aids? I’d love to hear about your best sleep tips!

FREE Sleep Guide download

Having seen many fantastic outcomes of improved sleep in my practice, I was compelled to create a short free Free sleep guide naturimedica‘better sleep’ guide for my clients. It comprises key practical tips based on my clinical experience and research, to give you the most important, common sense steps and actions you can do right now to get sounder and more restful sleep tonight.

This FREE sleep guide, in a form of an eBook, will provide you with the key tips and guidance to significantly improve your sleep fast,especially if you’re struggling with fatigue, adrenal fatigue, anxiety or hypoglycemia.

Download your copy of the FREE Sleep Guide here: Top 3 Nutrition Tips for Better Sleep Tonight! Key nutrition tips for insomnia plus my top 3 bedtime snacks for deeper and restful sleep

Good health and blessings

Joanna Sochan
Holistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Abundant Health and Wellbeing

Photos credit: Pixabay

Check out other posts here:

Photo by Jason Blackeye on Unsplash

Disclaimer: The above material is for informational and/or educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.

Joanna Sochan is a Natural Therapist and founder of Naturimedica Holistic Health & Wellness. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna is a fatigue, sleep and gut health expert helping tired, stressed or unwell individuals to regain their energy, sleep better and be happier, more relaxed and calm. Joanna practices in Sydney and Lake Macquarie, Australia and also conducts online consultations for clients Australia-wide. View full bio.

Print This Post Print This Post