Whether it’s due to the menopause (menopausal insomnia is a thing) or you’ve always had trouble sleeping – here are a few tips to help you get a good night’s sleep:
1. Eat tryptophan foods early evening – they convert to serotonin (which then converts to melatonin)
So try: sweet potato, oats, turkey and bananas
2. Fatty fish – try and make sure you’re getting 2x portions a week – it is high in B6, magnesium and vitamin D too (all needed for sleep and regulating hormones (particularly serotonin).
3. Tart cherry! Now this is a good one. It is high in anti-inflammatories – which, as we all know, is the root cause of so many chronic on-going conditions – so lowering inflammation is a great start in helping our hormones. Procyanidin (a compound in the tart cherry juice) helps to increase tryptophan too!
4. Pistachios are a great source of B6 (which helps the conversion of tryptophan to melatonin), fibre and omega 3 fatty acids – all linked to better quality sleep.
5. Avoid chocolate – sorry! It contains sugar and (depending on the chocolate) a small amount of caffeine – both of which can keep you awake at night.
A gentle meditation is another lovely way to help drift off to sleep – it can take a bit of practice but bear with it. Apps to try are: Calm and Insight Timer.
And of course, we all know to turn off blue light technology – and this includes phones!
Remember sign up to my waitlist for my new programme to get through the menopause naturally here 👉
coming soon in Spring 2022!
Health & Happiness x