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On Sleep Sunday this week I thought I would write about some foods that could help you sleep better.

There are actually foods that help with sleep, especially if eaten in the hours before sleeping which can help you fall asleep faster and even improve the quality of your sleep. Here is a list of foods to include in your diet if you are having sleep troubles:

1) Almonds

These healthy nuts contain magnesium, which promotes sleep and muscle relaxation. They have healthy fats and protein that will help sustain blood sugar levels during shut eye.

2) Bananas

This fruit is also an excellent source of magnesium as well as potassium. Potassium helps to relax muscles. Bananas also contain tryptophan, an amino acid that converts to serotonin and melatonin, which are calming hormones.

3) Dairy Products

Foods like yogurt, milk, and cheese also contain tryptophan. However, it’s not just the tryptophan that does the work-calcium can be just as beneficial for sleep. It is extremely effective in stress reduction.

4) Oatmeal

The several nutrients in oatmeal are great sleep aids-especially calcium, magnesium, phosphorus, and potassium. It is also warm, soft, and easy to eat, making it a great before bed food.

5) Eggs

Protein is very helpful for supporting sleep because it keeps blood sugars in check. Any protein-rich snack will do. Try to stay away from high-sugar carbohydrates that may keep you awake at night.

6) Cherries

Studies have shown that cherries boost the body’s supply of melatonin. A glass of cherry juice or a serving of fresh cherries before bedtime will do the trick.

Incorporating these foods into your regular diet could bring about marked improvements as well as increased health. Consuming a healthy diet every day will also prove to be helpful with sleep.

Here are some other things to keep in mind about food and sleep:

• Don’t go to bed hungry. It’s never easy to sleep with a growling stomach. A small nighttime snack will keep this from happening.

• Avoid large, high-fat meals late in the day. These foods take longer to digest and stay in your stomach longer. This can cause heartburn and other digestive issues that could interfere with your sleep.

• Stay away from alcohol and caffeine. Both have stimulating effects that can disrupt sleep.

• Don’t drink too much water. Drinking too much water or other beverages before bed can cause you to wake up repeatedly to use the bathroom.

Everyone has trouble sleeping once and a while. If you still have sleeping problems after making changes to your diet, see your doctor to find out what you can do to improve your sleep.

Article Source: Ezine

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Forbes has put together a list of 11 best mattresses for side sleepers which can help take the pressure from our spine.

Forbes say “Sleeping on your side comes with a bunch of benefits, like proper spinal alignment, better digestion and less snoring (something your bedmate will appreciate, if you sleep with someone else). But you need the right setup. The best mattresses for side sleepers make a world of difference in your quality of sleep and your overall health. Plus, you’ll likely find yourself waking up with less pain and soreness and feeling more refreshed.”

The problem is there are a lot of mattresses out there, so it can be difficult to know where to start. Finding an option that’s plush enough to let your pressure points sink into the mattress, while also providing even support to bring your spine into perfect alignment is a good place to start.

Forbes choice of 11 of the best mattresses are:

The Independents choice are :

Brook + Wilde the elite mattressBuy now £1199, Brookandwilde.com

Happy Beds signature crystal 3000 pocket sprung orthopaedic natural fillings mattress – Buy now £284.99, Happybeds.co.uk

Otty the Otty hybrid mattressBuy now £699.99, Otty.com

Tempur cool touch original supreme mattressBuy now £1399, Dreams.co.uk

Emma original mattressBuy now £699, Emma-mattress.co.uk

Argos Home elmdon open coil deep ortho mattress Buy now £150, Argos.co.uk

Silentnight eco comfort miracoil ortho mattressBuy now £379, Silentnight.co.uk

Button & Sprung southdown mattressBuy now £1600, Buttonandsprung.com

The Independent’s top choice of mattress for back pain is” Brook + Wilde’s elite is a great hybrid mattress that works to properly support the spine thanks to its innovative “wave” technology. It’s not cheap but it ticks a lot of boxes, mixing luxury with innovation. On the more affordable end, we were impressed with Silentnight’s eco comfort miracoil ortho mattress, which not only had our back but it scored best for sustainability.

As you can see from the list, the prices can vary greatly so you do not necessarily have to pay a fortune for your mattress. A tip an osteopath said to me is that if you are in pain lying on your back then try other positions before you change your mattress as it maybe that lying on your side is all you need to do. Sleeping on your back is not an absolute must for back pain. Finding a comfortable position is more important.

Source: Forbes The Independent