Sue Bedford (MSc Nutritional Therapy)
Sleep well and help reduce stress with this gorgeous Sleep well- Stress Less’ Smoothie…..the ingredients are key to aiding a good nights sleep providing some melatonin, tryptophan, magnesium, calcium and serotonin.
Sleep plays a vital role in all our lives, affecting our quality of life, overall health, and, importantly, fertility (emerging studies are researching the impact of sleep on fertility). A sound night’s sleep aids in rejuvenating and restoring your brain and organ systems as well as regulating vital hormones in your body, including those that affect fertility.
Bananas are a fab source of magnesium – the happy mineral (helping to reduce stress) and provide numerous other important nutrients too including potassium and vitamin B6.
Did you know? Bananas are a great source of many nutrients including magnesium, tryptophan, vitamin B6, carbohydrate, and potassium, all of which have been linked to improved sleep – if you have trouble sleeping why not have a banana before bedtime? Bananas are good for the gut as they contain prebiotic fibres which help feed the ‘good’ probiotic bacteria to help keep the gut healthy.
Almonds are amazing when it comes to aiding a good night’s sleep and provide many key nutrients needed to support health and fertility too. The main sleep friendly nutrient that they provide is calcium which acts as a relaxant helping to prepare the body for sleep by reducing anxiety and stress. Almonds also provide us with Tryptophan (which naturally enhances sleep) which is converted into serotonin. Furthermore, almonds have been found to help improve the body’s ability to release melatonin which regulates sleep-wake cycles.
Kiwi fruits are loaded with vitamin c and it has been found that eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.
‘Sleep Well – Stress Less’ Smoothie
1 kiwi, peeled and frozen
1 banana, peeled and frozen
200ml almond milk
Peel and chop the kiwi fruit and place into a blender with the frozen banana and almond milk. Enjoy!
St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 15;7(5):938-49. doi: 10.3945/an.116.012336. PMID: 27633109; PMCID: PMC5015038.
