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What you eat has a lot to do with how well you sleep. Insomnia can be caused by stress, anxiety, medication, depression, and a range of other complaints, both physical and psychological. But if all’s well in your world and you still can’t sleep, you may want to consider your diet. Sleeplessness could be caused by something you’re eating or drinking, or something you should, that you’re not. Here’s a list of sleep-friendly foods you can add to your diet if you’re in need of some kip.

Tryptophan, the ‘sleep chemical’

Tryptophan is an amino acid that helps make serotonin, which induces sleep. It’s especially good when combined with slow-burning low-GI carbs. Turkey has the highest amount of tryptophan of all foods, with soya beans, seafood and chicken coming in a close second. Try a snack of turkey with some avo, or a cup of warmed soya milk before bed, to help you sleep.

Magnesium to calm and soothe

Magnesium is a mineral that naturally calms and soothes, so it’s a good idea to make sure you’re getting enough if you struggle to sleep. Almonds and other nuts give you a double whammy when it comes to inducing sleep, as they’re rich in magnesium, and tryptophan, too. Try half an apple with a few almonds or chopped cashews when your nerves are feeling frazzled.

Think B-complex

The B vitamins are well known for being brain boosters, and they, just like tryptophan, help the body produce serotonin. Don’t take in B vitamins just before bed, though, as they can be energising, and won’t help you sleep at all if eaten late at night. Beans and soya beans, besides being high in magnesium and tryptophan, are also high in B vitamins. Try hummus with red pepper and celery, or use some black beans in a spicy Mexican dish.

If you can’t survive a day without coffee and cola, the caffeine they contain won’t help you sleep at all. Consider cutting them out of your diet and seeing if you notice a difference. Other foods to avoid include aspartame (the artificial sweetener), sugar, chocolate, and red wine.

Tags: caffeine, sleep, Sleeplessness