FIVE DIET TWEAKS FOR A PEACEFUL SLEEP
1 HIGH-PROTEIN FOODS
contain tryptophan, an amino acid needed to produce serotonin, which we need to produce the sleep-promoting hormone melatonin. A fall in oestrogen reduces how much serotonin we produce. Tryptophan is found in chicken, fish, beans and oats.
2 FERMENTED FOODS
such as kimchi contain GABA (gamma-aminobutyric acid), which soothes the central nervous system, reduces anxiety, stress and insomnia, lowers blood pressure and slows brain waves to help us relax, fall asleep and stay asleep. GABA is an amino acid also present in GABA Oolong teas, which are produced without using oxygen.
3 PREBIOTIC FOODS
feed the good bacteria in our guts, which help us to manage stress and improve our sleep. Prebiotics are said to maintain or restore daily rhythms in the gut, which help strengthen the natural sleep-wake cycle. Try apples and dark chocolate.
4 MAGNESIUM
has been found to weaken the frequency and intensity of hot flushes as well as anxiety, stress, depression and insomnia. Several studies have found that getting enough magnesium increases the amount of time we spend asleep and reduces sleep disturbances. Fill up on dark green leafy vegetables such as kale and spinach.
5 NUTS
are a rich source of protein and therefore contain tryptophan, unsaturated fats and magnesium (see above left). Walnuts go the extra mile, as they also contain a high amount of glutamate (another amino acid), and GABA is produced in our brains using glutamate.
• Teach Yourself To Sleep: An Ex-insomniac’s Guide (Little, Brown) by Kate Mikhail is out now