The foods that help you sleep and those that don’t!

Screen Shot 2016-08-28 at 5.36.29 PM

This is a sponsored post, brought to you by Australian Bananas.

Easter is on it's way!

Take control of your nutrition in the lead up to the Easter break with our brand new 14 day Autumn Kickstart plan!

Get your 14 day meal plan, packed with all our favourite Autumnal recipes and head into Easter full of energy and feeling great!

get started today

What to eat when you want to sleep

Sleep is something few of us get enough of and we are often looking for ways in which we can help ourselves sleep better when we do manage to get some shut eye. There is no doubt that there are both foods that help and hinder our sleep, consuming a massive meal close to bedtime is sure to disrupt things, while high fat foods are known to leave us feeling tired and lethargic. So if you are looking to optimise the quality of your sleep day in, day out, here are some of the foods to focus on, and the ones to avoid!

Foods that help


It is not just an old wives tale that a little warm milk before bed will help us achieve a restful slumber, milk is a rich source of the amino acid tryptophan which is involved in the production of serotonin in the body. Serotonin is the neurotransmitter that naturally calms the body and helps to naturally induce sleep.


Bananas are especially rich in the nutrients potassium and magnesium, nutrients which are directly involved in muscle relaxation. In addition, the natural carbohydrates found in bananas will gradually see a reduction in blood glucose levels which will help to induce sleep 60 minutes or so after consumption.

Handful of nuts

All nuts and seeds are nutrient rich choices, but it is the essential fats and amino acids including tryptophan which link the consumption of nuts close to bedtime and sleep.

Herbal Tea

There are a number of herbal teas linked to improved sleep quality, but it is chamomile tea in particular that shows particular promising results in the sleep department. Specifically, it is the antioxidant apigenin found in chamomile tea that helps to bind brain receptors that promote sleep. There is also some early research to show that consuming chamomile extract is linked to falling asleep faster and waking up less during the night, so watch this space! 

Foods that hinder

Dark chocolate

Whilst dark chocolate is generally considered the healthier choice of chocolate, we often forget that dark chocolate also contains more caffeine than regular chocolate. This means that enjoying your dark chocolate after dinner is not the best idea if you have difficulty falling asleep. 


It is the mix of sugar and fat found in ice-cream, particularly ice-cream filled with lollies and other sugary treats, that acts as a major brain stimulator rather than relaxant. 


A glass of red each night may not seem like that big a deal, but all alcohol no matter which type, is linked to poorer sleep. Not only is alcohol dehydrating, but as alcohol acts as a muscle relaxant, often causing snoring and poorer quality sleep, drinkers tend to wake up multiple times each night. For this reason, aiming for some nights without any alcohol consumption is one of the best things you can do for your sleep.

Salty food

Whether it is a pizza, Asian food or a curry, the high salt and fat content of these meals can impact our sleep. Not only do we often have issues with ingestion, but dehydration is also common which can result in you waking regularly during the night desperate for water. Another common issue that we consider less frequently, is the MSG content of these meals, which can again leave us feeling agitated and stimulated at a time when we should be relaxing and calming down. 

Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.