The second most Googled health worry in the UK turns is insomnia with around 69,000 searches every month. It’s hardly shocking given the number of people grappling with sleepless nights – whether due to stress or other reasons – seems to keep growing.
Edward Mather, lead nutritionist at Fuel Hub, has dived into the conditions plaguing people across the UK and offers a simple tip for those tossing and turning at night. He suggests: “If you want a hot drink before you head to bed, try a malted milk. Yes, this age-old home remedy can actually have sleepy benefits.”
All you need to do is mix some warm milk with malt powder for a soothing pre-sleep beverage. Mather further advises: “The blend of B and D vitamins, phosphorus, zinc, and magnesium in malted milk could help promote relaxation before bedtime”. Additionally, he notes that “the milk itself can be beneficial if you’re going for a soy or dairy version. Both are rich in tryptophan which can help activate our sleep-inducing hormone – melatonin.”
You can buy malted milk powder from a number of stores such as the Horlicks Original Malted Drink 400g – Tesco Groceries for £3.75. However you can also pick up sachets which is great for if you are on the move or do a job that requires a lot of travelling.
You can also buy Horlicks Malted Chocolate Sachets (Pack of 30) or Horlicks Instant Malted Sachets 32g (Pack of 30) for just £9.99. This means you can get each drink for just 33p. This can work out than less than your daily coffee which you rely on to shake off the cobwebs after a restless night.
When it comes to dietary no-nos before hitting the hay, the expert warns against spicy foods like curries, hot sauce, and even mustard. This is due to their high capsaicin content, which can mess with your body temperature. Edward advises: “Any acidic-based foods can also cause disruption, from the likes of onions, garlic, citrus fruits, and even peppermint. These can trigger your reflux and then cause a disturbed sleep – so steer clear of peppermint herbal teas before bed!
“While the foods mentioned have been known to help improve our sleep quality we would still recommend to make sure you’re leaving yourself enough time between eating and sleeping. A good rule of thumb to go by is eating four to six hours before bedtime to avoid any disruptions and a peaceful night.”
For those battling insomnia, consider sipping on malted milk and steering clear of the above food items. It’s also wise to avoid munching on foods containing tyramine such as cheese right before bed. High glycemic index foods like white rice are also best left off the late-night menu. Instead, try incorporating Vitamin B and Magnesium-rich foods into your diet, like almonds and fatty fish including salmon.