GREAT FOODS YOU MUST EAT FOR A GOOD NIGHT’S SLEEP
A few simple changes to what, when and how you eat can transform your night’s slumber
SLEEP – or lack of it – is a big problem in the UK. While getting enough shuteye is essential, studies show that most of us are sleeping less than we should and that the quality of our sleep is deteriorating.
The National Sleep Foundation recommends adults get between seven and nine hours a night.
But recent reports suggest that we average little more than six hours, meaning as a nation we are chronically sleep-deprived.
And with lack of sleep linked to a range of problems, from low mood and anxiety to weight gain and high blood pressure, it’s no surprise we’re all looking for an easy way to get more.
Changing your diet can help. You don’t need to do anything dramatic, just follow our guide to foods that’ll help you drop off more easily and tips about how and when to eat.
NUTRIENTS THAT’LL HELP YOU NOD OFF
There are six important nutrients that will improve your quality of sleep. Including foods that are rich in these nutrients in your diet will help you sleep better.
Magnesium
This important mineral is needed for quality sleep and helps to activate neurotransmitters that are responsible for calming the mind and body. It also helps muscles to relax.
Find it in: nuts and seeds, bananas, bulgur wheat, brown rice, leafy green vegetables, avocado, salmon and dried fruit.
Potassium
A muscle and nerve relaxant, potassium aids good digestion. Too little can lead to muscle spasms which may disturb sleep.
Find it in: sweet potato, squash, butterbeans, mushrooms, watermelon, beetroot, papaya and bananas.
Tryptophan
An amino acid (a building block of protein) this regulates mood and has a natural sedative effect. It is vital for the production of feel-good hormones serotonin and melatonin. Find it in: fish, chicken, turkey, cheese, milk, soy, oats, brown rice, lentils and potatoes.
Calcium
This helps the brain make melatonin and serotonin and is one of the reasons a mug of warm milk before bed is recommended.
Find it in: almonds, yogurt, milk, sardines, broccoli and beans.
HOW TO EAT FOR SUPER SLUMBER
If you find it hard to fall asleep or your sleep is disturbed by cramp or acid reflux, one solution could be to change how you cook.
Grill, roast or steam instead of frying as these methods are kinder to the digestive system.
Don’t be tempted by a night cap. Alcohol can cause you to sleep fitfully and leaves you dehydrated. Regular drinkers are more likely to be affected by insomnia. Try a soothing hot milky drink or herbal tea before bed. These are better options than caffeinated tea and coffee which will keep you awake. Caffeine’s stimulatory effect lasts for eight to 12 hours after consumption so it’s wise to avoid it from early afternoon onward. Avoid a big meal close to bedtime, especially if you are prone to indigestion. Eat earlier, at least three hours before going to bed. And don’t over-indulge as overeating will make it more difficult to digest food.
Limit white carbs. Simple carbohydrates are quickly broken down into sugar and can have a big effect on blood glucose levels. This can increase your need to go to the toilet and can make you feel warm or unsettled. Avoid white bread, pasta, cake and sweets and look for hidden sugars in processed foods.
Extracted by MERNIE GILMORE from Eat To Sleep by Heather Thomas and Alina Tierney (£12.99, Penguin). To order a copy call the Express Bookshop on 01872 562 310 or visit expressbookshop.co.uk