Best Foods to Help You Sleep, According to a Dietician

Add some omegas

Omega-3 fatty acids are key if you suffer with any kind of inflammation, but they might also be helpful for improving your sleep. One study found that those who ate diets low in omega-3s showed weaker secretions of melatonin, which resulted in disturbed sleep patterns. They can also help by regulating levels of norepinephrine, a chemical released by the body as part of the stress response. Adequate norepinephrine is important for sleep quality as it encourages REM sleep which is important for memory consolidation, brain development and emotional processing.

Another more recent study in Japan also proved its effectiveness in promoting sleep in the over-45s, a time when, traditionally, the length and quality of your night’s sleep naturally starts to decline. Cold water fatty fish – remember the SMASH acronym: salmon, mackerel, anchovies, sardines and herring – are the best sources of omega-3s, but vegetarians or vegans can get their fix from flaxseeds, chia seeds and walnuts. Avocados, berries and eggs are also good options.