Fruit is one of our favourite things to snack on at The Natural Sleep Company. We love all the delicious flavours – but we especially adore it when it can help us get a better night’s sleep! This week, we decided to put the spotlight on brilliant berries and how they can potentially help you to get a better night’s rest.
Raspberries aren’t only delicious – they’re also high in melatonin! This hormone is key for keeping your sleep cycles regular and healthy. Your body produces it naturally as a response to light levels (it increases in the evening) but outside sources can help if you’re not regularly exposed to sunshine (which is probably the case if you live in Ireland!). A single gram of raspberries has 387 nanograms of melatonin, making it one of the best sources around. Moreover, these delicious little treats contain high levels of vitamin C. Recent research shows that people with low levels of this vitamin tend to sleep less and wake up more throughout the night.
Goji berries, also known as “wolfberries”, are high in antioxidants and are widely considered to be a “superfood”. They offer a range of health benefits, including improving the quality of your sleep. Traditionally, goji berries have been used to treat emotional disturbances, including anxiety, which can affect sleep. These berries are so effective in part due to the high levels of magnesium and thiamine (vitamin B1). Studies have shown that a daily dose of goji juice can result in feeling more focused, calm and improve your quality of sleep.
Like raspberries, blueberries are a great source of Vitamin C, but that isn’t their most impressive benefit! These berries are fantastic for anyone on bed rest. Their antioxidants help improve your circulation system, increasing blood flow to your heart and strengthening blood vessels. In turn, this reduces your risk of blood clots & bed sores. Blueberries may also help those with arthritis get a better night’s sleep as they supply more blood flow to the tissue of painful joints.
Blackberries are rich in iron, which is essential for keeping your energy levels up. Iron deficiencies can lead to fatigue and insomnia, stopping you from getting the rest you need. Snacking on 100 grams of blackberries provides you with 0.6mg of iron. While this may not seem like a lot, blackberries are also high in vitamin C, which helps the absorption of iron by your body.
We at The Natural Sleep Company hope our snack ideas help you get a better night’s sleep. For more tips on how you can achieve a better night’s sleep, check out our previous posts or our Facebook page.