Many people suffer from insomnia, and almost everyone struggles to sleep from time to time, so it stands to reason that we should want to improve our sleep hygiene however possible. Good sleep hygiene can have all sorts of benefits for people’s personal and professional lives, with general health and wellbeing, energy, focus, alertness and productivity all relying partly on sleep and rest.
The relationship between diet and energy level is clear - we’ve all experienced the buzz a cup of coffee provides or the soporific effect of a big Sunday roast, for example. Research has suggested that there are certain foods and drinks that may be able to promote good sleep hygiene, which can subsequently offer further benefits. Keep reading to find out more!
Kiwi
Kiwis are small, oval-shaped that are available in both green and gold varieties, though the green ones are more common. This fruit contains a range of vitamins and minerals, such as Vitamin C, Vitamin E, potassium and folate.
Some research has suggested that it might also improve sleep. A study found that people who ate two kiwi fruits one hour before bedtime fell asleep faster, slept for longer, and had better sleep quality than those who did not eat any kiwis. It has not yet been established exactly what has this effect, but researchers believe it might be due to their antioxidant properties, ability to address folate deficiency, and/or high concentrations of serotonin.
Sour cherries
Sour or tart cherries, such as Montmorency, Richmond and English morello, have a distinct flavour from their sweet counterparts and are sold as fruits or in juice form. Several studies have found sleep benefits related to tart cherry juice. One piece of research discovered that people who drank two one-cup servings of tart cherry juice per day tended to sleep for longer overall and had higher sleep efficiency.
These results may be due to the fact that sour or tart cherries have higher than average concentrations of melatonin, which is a hormone that helps to regulate circadian rhythm and promote healthy sleep habits. They may also have an antioxidant effect that contributes to improved sleep.
Malted milk
Malted milk is a drink, often served hot, that is made by combining milk and a powder containing wheat flour, malted wheat, malted barley, sugar, and a range of vitamins and minerals. Popular brands of malted milk powder include Horlick’s and Ovaltine.
It is commonly consumed as a bedtime drink, and some research has supported the widespread belief that it helps to improve sleep. Past studies have found that a malted milk drink before bed reduced sleep interruptions throughout the night, which can potentially be attributed to the Vitamins B and D it contains. The milk used to make malted milk drinks also contains melatonin, and some milk products are melatonin-enriched, meaning that this may also be a contributing factor.POW Food’s products aim to improve mental health, increase energy levels, boost productivity, and optimise performance, all of which are directly linked to sleep. With workplace nutrition at their core, our supplements, frozen ready meals and healthy snack box options are designed to boost employees’ productivity and efficiency at work. To learn more about how we can help your workforce achieve a nutritious diet that offers a range of health and wellbeing benefits, contact us today.