A study titled “Effect of Diet on Sleep Quality,” published in Nutrients explores how carbohydrate-rich foods, like oats, can improve sleep onset. The complex carbohydrates and fibre in oats provide a sustained release of energy and promote feelings of fullness, making them an excellent choice for a bedtime snack.

Butternut squash is an excellent addition to a sleep-friendly diet, thanks to its rich content of vitamins and minerals that support relaxation and sleep quality. This nutrient-dense vegetable is high in magnesium, potassium, and vitamin B6. Each of these nutrients has a role in promoting better sleep:

• Magnesium: Known for its calming properties, magnesium helps relax the muscles and can reduce stress levels. A recent study titled “Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study”, published in the National Center for Biotechnology Information (NCBI) highlights the potential health benefits of magnesium consumption for sleep quality. The study suggests that higher magnesium intake is associated with better sleep quality and longer sleep duration. While individual responses to foods may vary, incorporating butternut squash into a balanced diet alongside other sleep-promoting foods may offer potential benefits for improving sleep quality and overall health.
• Potassium: This mineral helps to regulate muscle contractions, reducing the likelihood of cramps or restless legs that can interfere with sleep. The combination of potassium and magnesium can support a restful night.
• Vitamin B6: Butternut squash is also a good source of vitamin B6, which is essential for the production of serotonin—a neurotransmitter that is converted into melatonin, the hormone that regulates sleep cycles.

Cashews (also walnuts and pistachios) are excellent foods for promoting better sleep due to their rich nutritional profile. They are high in magnesium, a mineral that helps relax muscles and calm the nervous system, making it easier to fall asleep. Additionally, cashews contain tryptophan, an amino acid that the body converts into serotonin and then into melatonin, the hormone responsible for regulating sleep-wake cycles. The healthy fats in cashews also help stabilise blood sugar levels, preventing nighttime awakenings and promoting more restful sleep. With their low glycemic index and nutrient-dense qualities, cashews make a tasty and effective addition to your evening routine for improved sleep quality.

Bonus Tip: For the ultimate sleep experience, enjoy a hot glass of milk for children over one-year-old, or opt for baby milk for those under one year to enhance relaxation and comfort before bedtime.

Milk contains several nutrients that may contribute to better sleep quality. It is rich in tryptophan, an amino acid that serves as a precursor to serotonin and melatonin, neurotransmitters involved in sleep regulation. Additionally, milk is an excellent source of calcium, which plays a role in the production of melatonin and helps regulate muscle movement during sleep. These components combined make milk a potentially beneficial beverage for promoting restful sleep. For further insights, you can refer to the study “The Effects of Milk and Dairy Products on Sleep: A Systematic Review.”