CHANGE YOUR DIET FOR BETTER SLEEP
We are a sleepdeprived nation – a whopping 44 per cent of us are getting just six hours of sleep – or less – a night. Given that most adults need between six and nine hours of sleep to function properly it’s no wonder doctors now have a name for it, TATT or Tired All the Time syndrome, and it’s estimated that one in 10 adults regularly takes sleeping tablets.
According to The National Sleep Foundation, the difference between a restless and a restful night has a lot to do with the quality of our diet. So before you consider medication, it’s worth trying some simple dietary adjustments to see if they help.
1 Harness your hormones
Melatonin, also known as the sleep hormone, helps our circadian rhythm run smoothly, triggering feelings of sleepiness at night. But as we grow older our melatonin levels decline and we can experience a deterioration in sleep quality.
Happily, some foods contain melatonin naturally, for example milk, tomatoes, peppers, cherries, grapes and strawberries, so try eating more of these.
Also key to a good night’s sleep is serotonin, the “feel-good” brain chemical. The vitamin D and omega-3 fatty acids in oily fish are thought to help sleep by regulating the body’s production of serotonin, so try to eat some twice a week.
For a quick oily fish fix, make a speedy pâté by mashing up a packet of smoked mackerel fillets (skin removed) with 2 tbsp Greek yogurt, sliced spring onions, chopped parsley or dill (optional) and a squeeze of lemon juice.
The National Natural Science Foundation of China has also found that vitamin D deficiency is associated with sleep disorders. While oily fish, red meat and eggs contain the vitamin, most is created from direct sunlight on our skin. In the northern hemisphere, vitamin D deficiencies are more common, so try taking a supplement, particularly in the darker months.
2 Know your nutrients
Calcium and vitamin B6 are key nutrients in the production of melatonin. Calcium is found in dairy products, as well as leafy greens, so there is some truth in the old wives’ tale that a glass of warm milk before bed will help you sleep. Sources of B6 include pork, chicken, peanuts, soya beans and oats.
Magnesium is another nutrient vital for sleep, a poor intake of which has been associated with higher levels of stress, anxiety and difficulty relaxing. Nuts are a great nutritious snack and almonds are especially beneficial, containing both magnesium and melatonin. Magnesium is also found in leafy greens, bananas, avocados and fish.
A good breakfast will also provide the key nutrients needed to support sleep later on. A simple bowl of porridge made with milk and topped with chopped nuts and banana is ideal. If you’re not a porridge fan, try making a smoothie by blending 1 tbsp rolled oats with milk, a ripe banana, 1 tbsp peanut butter, a handful of baby spinach leaves and a little maple syrup to sweeten.
3 Kiwis are king
One study found that people eating two kiwi fruits an hour before bed fell asleep more quickly and enjoyed better quality sleep.
You can incorporate kiwis into your evening meal, along with other sleep-friendly foods, with this Baked Salmon and Sleepy Salsa recipe (serves 4): Heat the oven to 180C/160C fan. Place four salmon fillets in an ovenproof dish, brush with olive oil and season with salt and pepper. Bake for 10-15 mins until just opaque and easily flaked with a fork. Meanwhile, make the sleepy salsa by dicing one peeled kiwi fruit, one small avocado and one ripe tomato. Place all in a bowl, add 1 tsp olive oil, a squeeze of lemon juice, a finely grated clove of garlic, a handful of chopped coriander or parsley leaves, salt and pepper and mix well. Spoon the salsa over the fish to serve.
The Midlife Method: How To Lose Weight and Feel Great After 40 by Sam Rice is published by Hachette