Hale Independent Issue 176

MARCH 2025 16 overindulge. Consider buying small packets or preparing a sin- gle, small bowl to avoid overeating. PORRIDGE (WITH NUTS OR BERRIES) Oats, the primary ingredient in porridge, are a good source of tryp- tophan, which helps your body to produce melatonin and therefore support a natural sleep cycle. Combining porridge with nuts, such as cashews (which are rich in melatonin and magnesium), cre- ates a winning combination for sleep support. If you want to add some fresh ingredients, berries are low in cal- ories but packed with vitamins, antioxidants, and fibre that can support overall health. TUNA CUCUMBER BITES Tuna contains sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin. Cucumbers contain antioxi- dants, which can have calming and anti-inflammatory effects, so tuna and cucumber are the per- fect combination. HUMMUS Hummus is a popular dip made of chickpeas, which are rich in folate that regulates sleep patterns, and vitamin B6, which is needed to make melatonin. You can eat hummus as a dip for whole-grain crackers, cucumber or carrot sticks, or spread it on a slice of whole-grain toast. AVOCADO TOAST Unsurprising, but a classic to fin- ish the list with. Avocados’ magne- sium and potassium content fuel a good night’s sleep. These nutrients, alongside complex carbohydrates, help trigger the release of seroto- nin, making you feel sleepy. ICare Meals on Wheels introduc on special offer Week 1 £2.99 per hot meal and sweet Week 2 £4.99 per hot meal and sweet Week 3 £5.99 per hot meal and sweet Week 4 £7.80 per hot meal and sweet 4 week special offer Minimum of 4 meals per week 0845 6041125 Call ICare to try a complimentary meal and sweet! www.icarecuisine.co.uk | www.icaregroup.co.uk delivering hot meals and a wellbeing check • A T • A Frozen Meal delivery service. • A well being check, if there is any cause of concern we contact your next of kin. If there is no answer on deliver ensures we Our P Call Independent HEALTH & WELLBEING WHEN you’re hungry late at night, what you choose to eat can help or hinder your ability to get some shut-eye. While it may be tempting to grab a leftover slice of pizza, this type of food can affect sleep. Ingredients like tomato sauce and onion are highly acidic and may contribute to heart- burn, and any discomfort may stop you from sleeping. Weight loss experts at Voy have shared some snacks to reach for in your late-night kitchen runs that should send you straight to dreamland as soon as possible. CRACKERS AND CHEESE Crackers and cheese are a surprising yet satisfying choice. Whole-grain crackers are an excellent source of fibre, and fibre intake is associated with deeper, more restorative sleep. Cheese is rich in protein, includ- ing whey and casein, which provide tryptophan, an amino acid that sup- ports the production of sleep-promot- ing chemicals. For the best options, try cottage cheese or hard cheeses like mozza- rella, cheddar, and parmesan. How- ever, be mindful of portion sizes and avoid overindulging. FRUIT (WITH ALMOND OR PEANUT BUTTER) Most people know that fruit is healthy, but did you know that kiwi is a proven sleep superfood? Kiwis are rich in serotonin, which is DOCTOR Earim Chaudry, chief medical officer at Voy, says:“Late- night snacking is often associated with poor sleep, but it’s possible to choose snacks that not only curb hunger cravings but also support restful sleep. “While snacks like fruit and avocado are well-known for their health benefits, it’s less com- monly understood that foods often labelled as ‘junk,’ such as popcorn and cheese, can also be enjoyed inaway thatbenefitsyou or your child’s sleep when eaten at night. “To prevent late-night hunger, any of these options can be eaten as an evening snack just before bed, especially if you frequently find yourself feeling hungry at night.” EXPERTVIEW Dream snacks for a good night sleep a brain chemical that helps regu- late your sleep cycle. Serotonin, along with dopamine, influences sleep quality. It also serves as a precursor to melatonin, the hor- mone responsible for managing your sleep-wake cycle. If you’re seeking fruit with mel- atonin, tart cherries or apples are a great option. Bananas are packed with sleep-enhancing nutrients such as magnesium, tryptophan, vitamin B6, carbohydrates, and potassium, all of which are associated with better sleep quality. One way to make fruit slightly more appetising is to add almond or peanut butter, which also adds protein and healthy fats to the snack. POPCORN Not all “junk food” is off-limits for late-night snacking. Popcorn is a whole grain packed with fibre and carbs. Carbohydrates make tryptophan - an amino acid impor- tant for sleep - more available to the brain. Make sure the popcorn isn’t covered in sugar or butter, as it would have the opposite effect on your sleep. Portion control is key when eating popcorn, as it’s easy to