6 foods that can help you sleep better

Whether its not being able to drift off or constantly waking through the night, many have difficulty getting to sleep

Not being able to sleep is a common problem. Whether its not being able to drift off or constantly waking through the night, many seem to have much difficulty getting a good night's sleep.

Experts suggest that adults need between eight to nine hours of sleep for peak daily performance. However, statistics suggest as many as 51% of us struggle to nod off, with most only managing to clock in around 6 hours each night.

However, getting a night of peace and quiet could be solved by something as simple as good food. Research has shown that there are a number of food and drinks that contain naturally occurring substances that work to give you a good night's sleep. Compiled from Reader's Digest, here are six foods that nutritional expert Kara Rosen suggests could help you sleep better at night.

Cherry Juice

PHOTO: MEDICAL NEWS TODAY

Kara shares that sour cherry juice is an excellent source of melatonin. "Just a dash will be enough!”

Chicken and the egg

PHOTO: CURIOSITY

“Both eggs and organic free-range chicken are the best animal sources of melatonin," says Kara.

Nut milks

PHOTO: SHAPE MAGAZINE

"Nut milks with cashews and almonds are a great alternative to vegetable based juices that will help you to get your fix of the natural sedative, tryptophan,” stated Kara.

Simple snacks

PHOTO: CONSUMER REPORTS

“Snack on bananas or add chickpeas and sesame seeds to your salads,” says Kara. “They will help regulate your circadian rhythm for an uninterrupted night’s sleep.” In particular, bananas are jam packed with potassium and magnesium - two minerals that promote muscle relaxation to help you drift off.

Green is good

PHOTO: ORGANIC FACTS

“Spinach, lettuce, kale and broccoli are excellent sources of folic acid, magnesium and vitamins B6 and C - which are all key co-factors in neurotransmitter functioning,” says Kara. “Spinach and parsley also contain glutamine, which is an important precursor in neurotransmitter pathways that regulates sleep-wake cycles.”

Herb Hit

PHOTO: LITTLE VIENNA

“Avoid stimulants such as caffeine and refined sugar after mid-afternoon,” says Kara. “Try swapping out that coffee with a juice instead. Adding fresh herbs to your drinks is a great trick for making even the most hardcore green juices super tasty - not to mention they’re also an excellent source of vitamin K and antioxidants.”