EAT YOURSELF SLEEPY!
SAY YES TO:
◆ Almonds – nibble a handful in the evening to help you drop off. They provide magnesium, which can reduce levels of stress hormone cortisol.
◆ Turkey has a high content of protein and amino acid tryptophan, both of which can make you sleepy, so it’s a good choice for dinner.
◆ Kiwis are rich in serotonin, a brain chemical that’s crucial in regulating your sleep cycle.
◆ Bananas contain magnesium and potassium, both of which can help you sleep better. The magnesium in a banana will lower the brain temperature and regulate hormone balance. Try making a delicious smoothie with a banana, warm milk and honey.
◆ Snacking on cherries an hour before bedtime can help. They’re one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep.
SAY NO TO…
◆ Caffeine is a major culprit in sleep problems. Your coffee can stimulate your system for up to six hours so make your post-lunch cup your last one and sip on camomile tea instead.
◆ Fizzy drinks – diet colas are filled with caffeine so swap for still water or a fresh fruit juice.
◆ Chocolate has a high caffeine content – that portion of choc cake or soufflé after dinner won’t help your slumber. Banish choccy delights after lunch.
◆ High sugar cereals are a no-no at night-time, causing your blood sugar to spike then crash. Look at the packet and make sure your cereal contains less than 5g of sugar per serving.
◆ Monosodium glutamate is found in Chinese take- aways, ready meals and junk foods. Chicken nuggets, crisps and tortilla chips are high in MSG. Too much MSG can lead to palpitations, headaches and muscular pain so think twice before you settle down with that bowl of salty snacks in the evening.
◆ There is some truth in the old wives’ tale that cheese gives you nightmares. Strong cheeses contain tyramine, a compound which can activate the body’s ‘fight or flight’ response.