Our diet has a huge impact on how well we sleep, but what should we be eating – and avoiding – to ensure we get a good night’s rest?
Sleep-friendly foods:
Oily fish
This is a high in omega-3 fatty acids and vitamin D, which increased levels of serotonin. This is later converted into melatonin, the sleep hormone. Sardines, mackerel and tinned salmon are excellent sources.
Whole grains
A low-fibre diet is associated with lighter, less restorative sleep. Fibre helps balance blood sugar and is good for your gut flora and cardiovascular system, in turn helping sleep. Try to eat wholegrains like wholemeal bread, brown rice and wholegrain cereals.
Nuts and seeds
Many, like sunflower seeds and Brazil nuts, are high in magnesium, which is commonly referred to as the sleep mineral.
Probiotics
Fermented foods like sauerkraut, kimchi and yoghurt are thought to help promote good gut bacteria. This correlates with better quality of sleep.
Protein
Protein-rich foods like turkey and peanuts contain tryptophan, and amino acid that helps us doze off more easily. Protein also makes us feel fuller for longer, meaning we are less likely to give in to snacking!
Nighttime no-nos:
If you’re struggling to sleep soundly, you should avoid the following…
Caffeine
Coffee, tea and most energy drinks contain caffeine, a stimulant that affects our ability to nod off. Have a couple of cups of coffee in the morning but switch to herbal teas after midday.
Alcohol
You might feel it’s easier to drift off after a glass of wine but alcohol is proven to disrupt sleep because it can cause us to skip the vital first stage of sleep, known as REM (rapid eye movement). Worse still, alcohol upsets our blood sugar levels and leads to dehydration. There are all sorts of mechanisms by which alcohol disrupts sleep.
Sugar
White carbs and sugar-based foods reduce sleep quality. If you’re having blood sugar highs and lows, your body’s constantly trying to balance everything, which is a stress on your system.
Snacks
High-fat foods like cakes and crisps are harder to digest and can cause issues at bedtime when our digestive system should be winding down.