Good quality sleep is vital to our health, wellbeing and longevity. Yet, according to recent research, around 1 in 5 people in the UK aren’t getting enough. The good news is there are lots of things we can do to ensure we get enough ZZZ’s. And nutrition, ie what we eat and when, is a major starting point.
With Sleep Awareness Week taking place this week, we asked Caroline Barton, Seed’s Nutritional Therapist in Beaconsfield, to share her top tips on how nutrition can support good quality sleep. See Caroline’s tips as follows:
- Be smart about what & when you eat: Your daytime eating habits play a role in how well you sleep – especially in the hours before bedtime. Prioritise regular mealtimes: your internal body clock is disrupted by irregular eating times
- Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smokingis another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
- Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within at least two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
- Avoid alcohol before bed. While a nightcap may help you relax, it really interferes with your sleep cycle.
- Avoid drinking too many liquids in the evening. Drinking lots of fluids close to bedtime may result in frequent bathroom trips throughout the night. But remember to keep hydrated throughout the day as dehydration can hinder optimum sleep.
- Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbssuch as white bread, white rice, and pasta during the day can trigger wakefulness at night as your body tries to process the excess sugar. A diet that is rich in whole plant rich foods is ideal.
- A good night’s sleep actually starts in the morning. Your body’s 24 hour cycle means what you eat for breakfast sets the tone – so include protein and fibre to help regulate your appetite and blood sugar through the day.
Nutrition & Sleep – Foods to Support sleep:
Banana: an ideal evening snack, containing magnesium and potassium to relax muscles. They also contain tryptophan, an amino acid which converts to serotonin and melatonin, essential for regulating sleep.
Protein foods such as chicken, milk, yoghurt and eggs also contain tryptophan to build calming hormones, and help avoid any night-time hunger.
Oats: also a source of tryptophan and rich in melatonin, which relaxes the body and helps you fall asleep.
Tryptophan foods are more effective when eaten with some wholegrain carbs – so chicken with wholegrain rice would be an ideal dinner. Greek yoghurt with toasted granola and figs to follow!
Figs: Figs pack potassium, magnesium, calcium, and iron. These minerals help with blood flow and muscle contraction, which are helpful for falling asleep.
Kiwi fruit: rich in serotonin, which helps initiate and maintain sleep. Try eating 2 kiwis an hour before bed, on a regular basis.
Prunes: nutrients such as vitamin B6, calcium, and magnesium, help make melatonin, a hormone that regulates sleep. Use in home-made trail mix, with yoghurt or eat on their own about 30 minutes before bedtime.
Sweet Potatoes: Swap a slice of baked sweet potato for that traditional night time piece toast. Sweet potatoes are super sources of magnesium, potassium and calcium which help you relax. Drizzle with honey and pinch of sea salt or a tablespoon of nut butter for a treat.
Pistachios: Pistachios hit the sleep jackpot. High in protein, vitamin B6, and magnesium, all of which contribute to better sleep as they support melatonin. A handful is enough though – eat plain or roasted – but not the salted variety!
Almonds: Contain magnesium, plus calcium and melatonin, which help your muscles relax and support the sleep cycle. A handful makes a great snack, supplying a range of minerals and healthy fats. Walnuts and cashew nuts also support melatonin and serotonin.
Tart cherry juice: made with Montmorency cherries, is high in melatonin. A glass of tart cherry juice on a regular basis can help regulate sleep.
Herbs for fabulous sleep: You can try as a ‘sleepy tea’:
- Valerian Root
- Passion flower
- Lavender
- Lemon Balm
- Chamomile
- California poppy
Note* If you are on any medication, check with your doctor before adding in herbal supplements for any interactions.
During the day – Let the light in
Expose yourself to bright sunlight in the morning. For example – Eat breakfast by a sunny window, or take your morning coffee outside. The light on your face will help you wake up and support that beautiful circadian rhythm.
Spend more time outside during daylight. Take work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
Use a light therapy box. This simulates sunshine and can be especially useful during those short winter days.
Caroline is offering a free Sleep Smarter e-booklet, ‘A handy guide to the essentials of sleep’ to Seed readers. If you wish to receive a copy, email hello@carolinebartonnutrition.co.uk
