I’m sure you know the feeling after a poor night’s sleep. The reasons to get enough and good quality sleep benefits not only your ability to function the next day but decreases your risk of many diseases such as heart disease and helps maintain a healthy weight.
You may know about setting the environment for an optimal night’s sleep, but did you know what you eat can influence your sleep too? Here are ways to improve your chances of enough and good quality sleep.
- Try a higher GI evening meal
This may seem anti-intuitive as a higher GI or glycaemic index meal means the energy peaks sooner and doesn’t last as long. Therefore, such a meal helps you sleep better as your body is not using energy and working hard to digest the food in a time where your body wants to rest its systems.
- Tart cherry juice anyone?
Tart cherry juice has been linked to a greater ability to fall asleep faster and stay asleep. Research proposes it is because it helps your body make melatonin, a hormone which helps you feel sleepy. Another factor which may help you sleep is the anti-inflammatory effects of tart cherry juice on your muscles, this helps you feel less sore if you have had a big workout.
- Try tryptophan
Tryptophan is an amino acid which can be converted to melatonin, the sleep help hormone. Try including foods like turkey, chicken, eggs, nuts and seeds, green leafy vegetables and dairy in your last meal to set your body up for a great night’s sleep.
- Grab a kiwi
Research suggests that there are many nutrients in the humble kiwi which can help your sleep. These include serotonin, vitamins E and C and folate, a B vitamin which has been linked to insomnia when levels are lacking in your body.
On top of this there are drinks and quantities of food which can disturb your sleep.
- Have a cut-off time for coffee
You do not have to give up this life-giving drink, but it has a half life of 5-6 hours. That means after 6 hours there is half the caffeine still running around your body. If you drink a cup just before bedtime, there is little to no chance of a good night sleep. It is also good to know that black, green and white teas have half the amount of caffeine as a regular cup of coffee so if you are going to drink a warm beverage after your coffee cut-off time try a herbal tea.
- Alcohol is not your long-term friend
Having a glass or two of wine may make you feel sleepy, but research shows that your quality of sleep, reduced REM sleep and ability to stay asleep for the second half of the night will be disturbed when you drink. Try limiting your alcohol to earlier in the day if you do choose to drink and if you are drinking later in the evening try to have several days off a week or a day or two in between each drink. Moderation is key.
- Mind your portion
Having a large meal as your last meal can mean your body is using energy to process your food for many hours after you go to bed. This is called the thermogenic effect of food and can disturb your sleep.
Take home message: if you are sick of counting sheep to get to sleep at night try these easy changes to have you off in dreamland sooner.
