Adding one food to your evening meal could help you sleep better

There’s plenty of methods that can help you get a better night's sleep . Whether it’s reducing screen time, playing white noise to help you drift off or even counting sheep when your body wakes you up in the middle of the night, making sure we’re getting enough sleep is essential for overall health. What we eat can also affect our sleep, and while there are some obvious things you should avoid before bed, there are others that can actually help you get more rest.

It’s widely known that drinking coffee later in the day will likely keep you awake for longer, and depending on how sensitive you are to caffeine, even a cup of tea could keep you up, depending on the blend. Food that’s harder to digest can also lend to an uncomfortable night’s sleep, and eating a large meal before bed can be disruptive to your body’s circadian rhythm. Natural supplements like magnesium and valerian root can also help with sleep, but before you spend any extra money trying these out, you might want to simply adjust your evening meals.



A nutrition expert has revealed the one food that can “dramatically improve your sleep quality” that might save you the need for any extra help from the likes of white noise or expensive supplements. “Most people don't realise that what they eat directly impacts how well they sleep,” said Lynne Murphy, meal prep expert at Nutri Lean . In fact, the “answer to a better sleep might already be sitting in your kitchen cupboard”, as white rice can help you get more rest.

While brown rice is often known as the healthier option, white rice has a high glycemic index, meaning it’s quickly digested and absorbed. Although a high glycemic index can also cause a rapid rise in blood sugar levels, the body’s ability to digest this quickly can actually help shorten the time it takes to fall asleep. Pairing white rice with leafy green vegetables like spinach, kale, and broccoli can be even more beneficial for a good night’s sleep, as these are packed with magnesium.

Found in leafy greens as well as legumes, nuts and whole grains, magnesium supports the production of melatonin, the hormone that promotes sleepiness and regulates our sleep cycle. But it’s still best to avoid eating too late in the day, as eating later can keep you up. Instead, Lynne recommended “eating dinner at least three hours before bedtime” to ensure your body has enough time to digest.

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