Could w affect y

ROB HOBSON, nutritionist and author of The Art Of Sleeping, explains how some food and drink can keep you awake – and which ones will help you nod off

WHETHER it is due to the stress of the day or the temperature of our bedroom, our ability to catch some quality sleep is surprisingly fragile. A third of us only manage to get between five and six hours of shut- eye each night.

Even the things we have eaten and drunk will have considerable impact, so giving a little thought to what you consume may be the key to a good night’s sleep.

GOOD MORNINGS

Sleep might be the last thing on your mind at the start of the day, but things you do in the morning can have an impact on your nights.

Starting the day with a nourishing breakfast helps deter unhealthy snacking on sugary foods and other quick energy fixes such as caffeinated drinks, both of which can disrupt sleep hours later. High intakes of sugar have also been found to pull people out of deep sleep.

For a healthy start, make time for a nutritious breakfast such as plain yogurt topped with fresh fruit and a handful of crushed almonds. Almonds contain energising plant protein and healthy fats, plus fibre, to keep you going throughout the day. They are also a high source of magnesium, which contributes to the reduction of tiredness and fatigue.

SNACK ATTACK

We live in a snacking culture and while you may start the day with good intentions it’s easy to get caught short, especially in the afternoon. This is a time when your circadian rhythm naturally causes a slight slump in energy, something you will be extra sensitive to if you haven’t slept well.

Rather than reaching for sugar- laden chocolate or biscuits for a boost, keep healthy snacks to hand such as fruits, yogurts, nuts or healthy cereal bars. These will give you slow- burning energy to take you through the day and provide key nutrients such as magnesium, B6 and calcium which are used by the body to make the sleep hormone melatonin.

TALKING TURKEY

Tryptophan is an amino acid which helps with the production of melatonin, the sleep hormone. It is found in protein- rich foods such as poultry, oily fish, oats, beans, lentils, tofu, nuts, seeds and eggs. Including these foods in meals across the day will ensure a good supply of tryptophan.

The key thing about tryptophan is to also eat carbohydrates which help with its uptake into the brain. So eat protein with every meal and include carbohydrates with your evening meal. Scrambled eggs on wholemeal toast or chicken stir fry with brown rice are good choices for a quick and easy dinner.

DEAR DAIRY

Another great source of tryptophan is dairy. There’s a reason why many of us grew up going to bed with a glass of warm milk each night – research suggests it may help to improve sleep, especially when paired with exercise.

However, there are no hard and fast rules – everyone is different and for some, training late in the day can have a negative impact on sleep.

Yes, high intensity training can tire you out, but it also raises body temperature and triggers the release of adrenaline, which may prevent sleep for some of us.

AVOID THE MIDNIGHT MUNCHIES

Skipping evening meals, not eating enough or eating sugary foods before bed may cause dramatic shifts in blood glucose during the night which in turn can stimulate the brain, signalling it to wake up and eat.

Even if you would never be tempted to make a trip to the fridge after lights out, it can still disrupt and affect the overall quality of your sleep. Try to eat something before bedtime but keep it light to avoid any digestive issues that may stop you nodding off. Evening snacks should contain protein and good fats, so peanut butter on toast or a handful of almonds are good ways to

have a slow release of energy during the night, especially important if you have eaten dinner early in the evening.

THE MAGIC OF MAGNESIUM

Magnesium has a vital role to play in sleep quality because it regulates production of the sleep hormone melatonin. Low levels are associated with insomnia.

However, in times of stress it is rapidly depleted from the body and this can quickly create a vicious circle of depletion and anxiety, preventing you from sleeping well.

Magnesium is difficult to absorb from food, so to ensure you are getting enough in your diet ( particularly when you are under stress) you should increase your intake of dark green leafy vegetables, nuts, seeds, beans, pulses and cocoa powder. Supplements may prove useful, so try taking 375mg of magnesium an hour or so before bedtime.

Keep this up for a couple of months, then stop taking it to see if you notice a difference.

DITCH THE TEA BREAK

Most of us know not to have a coffee before bed, but what many people don’t realise is that two cups of tea have as much caffeine as a cup of coffee.

If you like a hot drink before bed, it’s best to avoid traditional builder’s tea and opt for a cuppa that doesn’t contain any caffeine.

Choosing a more “calming” tea like chamomile may help you drift off a little easier. More research in this area is needed, but some studies have suggested that chamomile tea may have sleepaiding properties.

When it comes to caffeine in general, some people are more sensitive to it and there is actually a gene that determines how quickly you metabolise it.

If you have difficulty sleeping, it might be best to avoid caffeine after midday.

For some people who are especially sensitive to caffeine, it can linger in the body for over 10 hours.

THE KIWI EFFECT

The sleep- promoting effects of kiwis are thought to be based on their serotonin content, a chemical also found in the brain, which helps regulate your sleep cycle.

Some research even suggests eating kiwi fruit before bed each night may help you fall asleep faster and for longer, though more investigation is needed.

LAST ORDERS

A drink or two may leave you feeling soporific, but if you have trouble sleeping then it is a real double- edged sword.

Alcohol interferes with the restorative stage of the sleep cycle called REM, as well as making people wake up to use the bathroom or to drink water to counteract the dehydrating effects of booze.

If you struggle to sleep, try avoiding alcohol altogether to see if this helps. Otherwise, only drink with your evening meal a couple of hours before bed and don’t overdo it.

It’s also a good idea to limit your intake of any fluids a couple of hours before bed so you’re less likely to wake up to use the loo.