Food and drink news for the discerning consumer
Introduction:
Struggling to relax? These supplements support mental health and sleep quality.
1. Magnesium – Calms the nervous system and improves sleep.
2. L-Theanine – Encourages calm focus and reduces anxiety.
3. Melatonin – A natural sleep hormone (short-term use only).
4. Ashwagandha – Reduces cortisol and improves sleep quality.
5. 5-HTP – May boost serotonin and support restful sleep.
Note: Take most of these 30–60 minutes before bed.
Millions of Brits experience disrupted sleep or insomnia at some point in their lives.
But did you know that what you eat – and when – can significantly affect your ability to relax and fall asleep?
Whether you're dealing with stress, poor sleep quality, or the occasional bout of restlessness, the right foods and natural supplements can help. Here's a guide to calming nutrition that supports restful sleep.
1. Calming Foods to Add to Your Evening Routine
Tart Cherries (or Tart Cherry Juice)
Tart cherries are a natural source of melatonin – the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice about an hour before bed has been shown to improve both sleep duration and quality.
Warm Milk
This traditional bedtime drink contains tryptophan, an amino acid that helps the body produce serotonin and melatonin. If dairy isn't your thing, fortified oat or almond milk can be a good alternative.
Bananas with Nut Butter
Bananas provide magnesium and potassium – minerals that help relax muscles – along with a small dose of tryptophan. Pairing one with a tablespoon of peanut or almond butter can also help stabilise blood sugar levels overnight.
Jasmine or White Rice
Surprisingly, high glycaemic index carbs (like jasmine rice) can promote sleep when eaten a few hours before bed. They increase the availability of tryptophan in the brain, which may help you fall asleep faster.
Leafy Greens
Spinach, kale, and other dark greens are high in calcium and magnesium, both of which are vital for the production of sleep hormones.
Herbal Teas (Chamomile, Valerian, Lemon Balm)
These caffeine-free infusions are long known for their calming effects. Chamomile is especially popular in the UK and has mild sedative properties that can help ease anxiety and support sleep.
2. Supplements That May Help You Sleep Better
Always check with your GP or pharmacist before adding new supplements, especially if you're on medication.
Melatonin
Not available over-the-counter in the UK, but sometimes prescribed for short-term use (e.g., jet lag). A low dose taken at the right time can help reset your sleep schedule.
Magnesium Glycinate or Citrate
Magnesium is essential for nervous system function and relaxation. Deficiency is common and can contribute to insomnia. Supplements can ease tension and support deeper sleep.
Ashwagandha
An adaptogenic herb used in Ayurvedic medicine, ashwagandha can reduce cortisol levels (your stress hormone), promoting relaxation and more consistent sleep patterns.
L-Theanine
Found naturally in green tea, this amino acid boosts GABA and dopamine, creating a calming effect without sedation. It's ideal for anxious minds that won’t switch off at night.
5-HTP (5-Hydroxytryptophan)
This serotonin precursor may support mood and sleep, but should not be combined with antidepressants. It can help balance mood and regulate the sleep cycle when used appropriately.
Tips for Timing Your Nutrition
Don’t eat heavy meals within 2–3 hours of bedtime. This gives your digestive system a break and helps avoid sleep disruptions.
Have a light, sleep-friendly snack if you're hungry late at night. A banana with a spoonful of yoghurt, or a handful of almonds, can do the trick.
Avoid caffeine after 2pm. Even if you think it doesn’t affect you, it likely is – just subtly.
Final Thoughts
Good sleep doesn’t just happen – it’s built on a series of small, intentional choices. Swapping your afternoon coffee for a calming tea, or including magnesium-rich greens in your dinner, may seem minor but can add up to big improvements in how you feel and function.
With the right combination of calming foods, nourishing supplements, and consistent habits, you can take back control of your sleep – naturally.
While there are various treatments available, including medication and therapy, many people prefer to explore natural remedies first. This blog post will delve into foods and herbs that can help prevent insomnia, promoting better sleep naturally.
Foods That Promote Better Sleep
Certain foods contain nutrients and compounds that can encourage a more restful night's sleep. Here are some of the top sleep-promoting foods to consider incorporating into your diet:
Almonds:
Almonds are a rich source of magnesium, a mineral that plays a crucial role in sleep regulation. Magnesium helps reduce inflammation and lower levels of the stress hormone cortisol, which can interfere with sleep.
Kiwi:
Kiwis are not only delicious but also highly nutritious. They are packed with vitamins C and K, and studies have shown that consuming kiwi can improve sleep onset, duration, and efficiency.
Chamomile Tea:
Known for its calming properties, chamomile tea is a popular natural remedy for insomnia. It contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting sleepiness and reducing anxiety.
Turkey:
Turkey is a good source of tryptophan, an amino acid that increases the production of melatonin, the sleep hormone. Consuming turkey can help you fall asleep more easily and improve sleep quality.
Fatty Fish:
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D, both of which have been linked to better sleep. These nutrients help regulate serotonin, a neurotransmitter that aids in sleep regulation.
Walnuts:
Walnuts contain melatonin, serotonin, and magnesium, making them a great choice for promoting sleep. Eating a handful of walnuts before bed can help regulate your sleep-wake cycle.
Rice:
Consuming foods with a high glycaemic index, such as white rice, a few hours before bed can help improve sleep quality. High-GI foods increase the production of tryptophan, which is then converted into serotonin and melatonin.
Herbs That Help Prevent Insomnia
In addition to sleep-promoting foods, certain herbs have been traditionally used to combat insomnia. Here are some effective herbs to consider:
Valerian Root:
Valerian root has been used for centuries as a natural remedy for insomnia and anxiety. It is believed to increase levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and sleep.
Lavender:
Lavender is well-known for its soothing scent, which can help reduce anxiety and improve sleep. You can use lavender essential oil in a diffuser, apply it topically, or use lavender sachets in your pillow.
Passionflower:
Passionflower is another herb that can increase GABA levels in the brain, promoting relaxation and sleep. It can be consumed as a tea or taken in supplement form.
Ashwagandha:
Ashwagandha is an adaptogenic herb that helps the body cope with stress. It has been shown to improve sleep quality and reduce insomnia symptoms by regulating the body's stress response.
Lemon Balm:
Lemon balm, a member of the mint family, has calming effects that can help reduce anxiety and promote sleep. It can be enjoyed as a tea or taken as a supplement.
Peppermint:
Peppermint has muscle relaxant properties that can help with sleep. Drinking peppermint tea before bed can help calm your mind and body, making it easier to drift off to sleep.
Conclusion
Insomnia can significantly impact your quality of life, but natural remedies like sleep-promoting foods and herbs can offer a gentle and effective solution. By incorporating these foods and herbs into your daily routine, you can support your body's natural sleep mechanisms and enjoy more restful nights. Remember, it's always a good idea to consult with a healthcare professional before starting any new supplement or making significant changes to your diet. Here's to sweet dreams and restful nights!
A four flavour mixed pack will be sold exclusively through Waitrose as a permanent SKU, RRP £7.50. It contains 250ml cans of Elderflower & Yuzu, Blood Orange & Grapefruit, Raspberry & Guava and Passionfruit & Pomelo. It is completely plastic-free, vegan and low calorie, and each can contains a market-leading 30mg of CBD.
Waitrose has also taken CBD Zen Drops and CBD Night Drops Oil and 'anytime' CBD Gummies. CBD Oils, as recent research by Goodrays shows, are currently the most popular way for the UK to consume CBD.
Goodways Head of Marketing Henry Colyer said: “For Waitrose to have taken on our whole range is game-changing for us - it supports our brand mission to educate on the benefits of CBD and provide daily calm and clarity to people all over the UK. We are excited to have launched the mixed four pack of our delicious flavours - just in time for the festival and summer party season in the UK. Our fully recyclable pack allows you to enjoy relaxation without the toxification.
"Goodrays is the perfect alternative to a four pack of beer or cider when you want to take a break and achieve a bit of balance. Waitrose now offers an option for multiple moments of the customer's daily routine, thanks to our oils designed for day and night, and tasty gummies that can be enjoyed when needed.”
Goodrays recent research of 2000 CBD users showed that the most popular way to consume CBD is:
Oils and Tinctures (54% reported this was their preferred way to consume CBD)
Drinks (40%)
Gummies (32%)
Coffee (26%)
Balm (24%)
Other (6%)
Goodrays now has a team of ten and is based in Shoreditch, London.
Awareness around mental wellbeing has been a huge driving force for Goodrays' founder Eoin Keenan. Keenan has been a vocal advocate of the power of the hemp plant for over a decade. He launched Goodrays in 2021 to focus on high quality CBD products at an accessible price point, such as oils and RTD canned drinks. Goodrays is now available at Waitrose and Tesco and other major retailers such as WH Smith.