Simple snack 'relaxes muscles' and 'calms body' for good night's sleep

Many people struggle to switch off at the end of the day, often trying sleep remedies and even over-the-counter medication to help. However, experts claim there's one food that can help you sleep better.

Medical experts from Benenden Healthsay that by making a simple switch to certain foods and drinks, people can enjoy quality sleep without any fuss. They say that while eating foods like chocolate, cheese, crisps and ice cream before bed could interfere with your sleep, there are a number of foods that actually promote better sleep.

The experts said to try "melatonin-promoting foods" if you are in need of a good night’s sleep. Among the top recommendations is bananas

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The added: "Bananas are a great food all-round, but if you usually eat a banana for breakfast, you might want to think about enjoying this exotic fruit before bed instead.

"They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night’s sleep."

According to Healthline, bananas are rich in sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbs, and potassium, all of which have been linked to improved sleep.

One medium-sized banana (126 grams) contains about 34 mg of magnesium or 8% of the daily value, according to Healthline. Magnesium may enhance your sleep in several different ways, including helping to maintain your internal body clock.

Studiesalso show that supplementing with 500 mg of magnesium daily may increase melatonin production and reduce cortisol levels. Cortisol is also known as the stress hormone, while melatonin is a hormone produced during the sleep cycle that may reduce the time it takes to fall asleep and may increase sleep time.

Benenden Health also recommended raw honey, cherries, turkey and almonds as other snacks to try before bed to promote melatonin and better sleep.