IS your diet keeping you up at night?
There are lots of things that can influence how well we sleep – screen time usage, caffeine and alcohol, relationship stress and bedroom temperature.
A glass of cherry juice before bed could be key in helping you feel sleepy[/caption]
While many of us are aware eating too soon before bed can also disrupt sleep by potentially causing sleep-disrupting indigestion and acid reflux, certain foods and light snacks can actually help you achieve a better night’s rest.
Research has found certain vitamins and minerals play a key part in helping us achieve a better night’s sleep.
For example, a 2012 study found magnesium could help help improve sleep issues in people with insomnia.
Benjamin bunting, sports nutritionist, military physical training instructor and founder of beForm Nutrition, has revealed some of the best foods packed with these vitamins and minerals to help you get peaceful rest.
Bananas
Bananas are a staple in most kitchens and a fantastic source of magnesium and potassium – to minerals key for sleep, said Benjamin.
He explained: “Both minerals help to relax our muscles, reducing stress and promoting deep sleep.
“A great bedtime drink is to blend one banana with a cup of milk or soy milk.”
Cheese, yoghurt and milk
Dairy products are rich in the amino acid tryptophan, which helps our bodies produce serotonin, promoting relaxation, and melatonin, making us feel sleepy, said Benjamin.
He added: “Dairy also contains calcium, which helps with the production of melatonin.”
Porridge
Porridge can be a great option for supper because it’s affordable, easy to make, and has sleep-promoting properties.
Benjamin said: “It’s rich in calcium, magnesium, phosphorus, silicon and potassium, all of which can improve your sleep quality.
“Phosphorus and silicon both help to regulate the nervous system to reduce stress and anxiety.”
Cherries
Cherries can naturally increase melatonin, which is the hormone that helps us feel sleepy.
Benjamin advised: “Consider eating fresh, frozen or dried cherries before bedtime.
“Cherry juice is also a good option and can often be found at more supermarkets now.”
Wholemeal bread
A slice of wholemeal toast with margarine on top can offer a dose of tryptophan and magnesium which are vital for good sleep[/caption]
A slice of warm wholemeal toast with margarine on top, for that added tryptophan hit, can promote sleep as wholemeal bread is rich in magnesium, said Benjamin.
He added: “This mineral relaxes the muscles to help us unwind before bed.”
THE WORST FOODS TO EAT BEFORE BED
However, there are some foods you want to stay well clear of before bedtime, said Benjamin, as they can cause blood sugar spikes and digestion issues that impact sleep.
White bread
White bread is full of refined carbs and has a high glycaemic index, which means it can cause your blood sugar to shoot up right after you eat it, warned Benjamin.
He said: “This might give you a quick energy boost, but it can also lead to a blood sugar crash.
“If you’re not ready to ditch your evening toast completely, consider switching to whole wheat bread.”
Meat and other protein-rich foods
High-protein foods like chicken can take longer to digest and make sleep more difficult[/caption]
High-protein foods, like chicken, turkey and fish, take longer for the body to digest making it more difficult to sleep.
Benjamin recommended: “Aim to avoid eating protein at least one to two hours before bed.”
Tomatoes
Munching on tomatoes too close to bedtime could disrupt your sleep.
Benjamin said: “Their acidity can lead to issues like indigestion, heartburn and acid reflux, which can keep you tossing and turning all night.
“However, enjoying them at breakfast, lunch or dinner is great as they’re rich in vitamin C and potassium.”
Crisps
Snacking on crisps before bed could leave your body dehydrated because of their high salt content[/caption]
It’s easy to just grab a bag of crisps at night to satisfy your hunger, but their high salt content could be dehydrating your body,” said Benjamin.
He advised: “It’s recommended to avoid salty foods for at least two to three hours before bed to make sure you don’t experience disrupted sleep.”
Spicy foods
Anything spicy can cause heartburn, acid reflux and indigestion, making it difficult to sleep.
Benjamin added: “They can also raise your body temperature, which can interfere with sleep.”
After making changes to your diet, it’s also important to look at your sleep routine and environment…
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment…
A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.
