Health & fitness
How to change your eating habits to sleep better in 2022
We’ve finessed our bedtime routines, absorbed the science of circadian rhythms, bought sleep-aiding pillows and mattresses, cleared out the bedroom clutter, battened down the blinds and left our phones at the door to ensure our sleep hygiene is spick and span. And yet, a good night’s rest remains for many of us as elusive as ever.
As a sleep-deprived nation, where one in three of us suffers from poor sleep, we will do anything for some decent shuteye; the global sleep market is now worth £62 billion.
But what if instead of buying weighted blankets and sleep trackers, rethinking the supermarket shop could be the key to buying your way to a better kip?
According to research published in 2021, what we eat can have a significant effect on the quality of our sleep.
The study, published in the journal Annual Review of Nutrition and based on research by Columbia University in New York, found that eating a diet containing plenty of fruit and veg, plus legumes and dark whole-grain breads, is associated with better quality sleep.
Rob Hobson, nutritionist and author of The Art of Sleeping, is not surprised by the study’s findings: “People who eat more fruit and vegetables generally have a healthier life overall.
“They’re probably eating less sugar and drinking less alcohol. What’s more, many plant-based foods contain nutrients shown to help with sleep such as magnesium, tryptophan and B6.”
Here, he guides us through which foods harm and which help your sleep – and why.
Foods to avoid affecting your sleep
White sugar, fizzy drinks and desserts
According to the NHS, the recommended maximum amount of sugar per day for adults is 30g. White sugar is referred to as a “free” sugar, which is found in all sweeteners (including honey, agave and fruit syrups). Eating lots of sugar during the day can impact on your quality of sleep during the night and pull you out of a deep sleep.
Sugar might also inhibit sleep as it causes the release of a hormone called norepinephrine that can stimulate the brain.
Red meat
If you have a meat-heavy diet, you’re eating more calories than you need and therefore you could be putting on more weight, which will disrupt your sleep. Heavy foods aren’t good if you suffer from indigestion and reflux; that’s going to affect your sleep as well. A better approach would be a piece of lean meat, like fillet steak, with salad and maybe a little rice.
Everyone should watch their red meat intake. Going for poultry (chicken or turkey) would make your evening meal slightly healthier.
Cheese and yogurt (high fats)
If you suffer from indigestion or reflux then high-fat foods can aggravate these problems and keep you awake. They are also foods that can cause you to put on weight and, if you’re overweight, you are more likely to snore or suffer from sleep apnea.
Tyramine is an amino acid found in cheese. There may be some truth in the old wives’ tale cautioning against eating cheese before bedtime; cheese – as well as bacon, ham, aubergine and red wine – contains a substance called tyramine, which has been linked to migraines.
Foods that help you sleep
The Mediterranean diet
The health benefits have been widely researched, and a Mediterranean diet has been shown to help in all areas of health.
Essentially, it involves a high intake of fruits, vegetables, legumes and cereals, a moderate intake of fish, a low to moderate intake of dairy foods and a low intake of beef and poultry.
It also means a high ratio of monounsaturated fats to saturated flats; they can be found in olive oil, avocados, nuts and seeds.
Vital carbohydrates
Tryptophan has a lot of competition to make it across the blood-brain barrier, but including in your diet foods rich in carbohydrates, such as pasta, potatoes and rice, can increase its uptake. These foods elevate the hormone insulin, which helps the uptake of tryptophan in several ways.
A combination of tryptophan-rich foods teamed with carbohydrates may provide the perfect evening meal. Example dinners include turkey stir-fry with white rice, salmon with white pasta and pesto, and veggie chilli with rice or quinoa.
Ironically, white carbohydrates are better than wholegrain ones in supporting tryptophan transfer because they’re broken down more quickly, and the release of insulin is more rapid.
Calcium
This is a mineral required to convert tryptophan to melatonin, the hormone that makes you feel drowsy, and research published in the International Journal of Nephrology and Renovascular Disease in 2022 has found that disturbances in sleep, especially during REM, may be related to low levels of calcium. Be sure to include a good supply of calcium in your diet, with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and pulses, squash and canned fish.
Magnesium
Magnesium activates the parasympathetic nervous system, which is responsible for relaxation by binding to gamma-aminobutyric (GABA) receptors responsible for quieting nerve activity. By doing so, it may help prepare your body for sleep. Magnesium also regulates melatonin, which guides sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and pulses, oily fish, wholegrains, nuts and avocado.
Vitamin B6
This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it’s available in many foods, but it’s also easily depleted as a result of stress or excessive alcohol intake. While planning your sleep diet, be sure to include plenty of foods rich in vitamin B6 to keep levels topped up, such as pulses and lentils, liver, oily fish, poultry, bananas, soya foods, beef, lamb and pork.
When to eat before you sleep?
It all depends on lifestyle; how much you eat at mealtimes and what body weight you’re trying to achieve. It might be beneficial to eat protein and fibre-rich foods that are satisfying at night, because the evening is when most people scrabble around in the kitchen for snacks. However, some may choose to eat lighter in the evenings, preferring not to feel too full when they go to bed.
This article is kept updated with the latest information.
Womens Workouts
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Health & fitness
I’ve lost over six stone but now my weight loss has stopped – could it be down to my tablets?
OUR resident specialist and NHS GP, Dr Zoe Williams, shares her expert advice.
Today, Dr Zoe helps a reader whose weight loss has stalled.
2
Q: I’VE lost more than 6st in the past four years by not drinking alcohol and eating sensibly.
I had got down to 18st when I had a heart attack four months ago.
I am feeling a lot better but since going back to my diet, I am finding it difficult to lose weight.
I am walking a lot but can’t seem to shift it.
Could the tablets I take be affecting my weight loss efforts?
A: Well done on losing so much weight so far, it’s not easy to do!
As weight reduces, using the same weight-loss methods can be more challenging as your body gets smaller and you burn fewer calories.
One way to combat this is to get stronger and build muscle, which burns a lot of energy, so can help to readdress that declining metabolic rate.
If you feel you would struggle with that, your GP may be able to refer you for some extra support, such as a tier-three weight-management programme.
Injectable weight loss medications, such as Wegovy and Mounjaro are offered by many of these services too, if that is a route you would consider.
Some medications are known to have weight gain side effects, including some diabetes and migraine medications, and antidepressants.
These tend to have an indirect effect, in that they may cause you to have more of an appetite or feel fatigued, so you’re less likely to want to exercise.
But the only medication prescribed for somebody following a heart attack, that stands out is a beta blocker, particularly the old-fashioned ones.
In your case, I think it’s more likely your weight loss has just plateaued.
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IT is a disease from the Victorian era but scurvy – caused by vitamin C deficiency – is re-emerging according to doctors.
It was rife among seafarers between the 15th and 18th century because they didn’t have fresh fruit and veg.
It’s clear we are not getting the 90mg needed by men and 75mg for women a day.
So, here are three ways to top up your Vit C levels. . .
HIGH-STRENGTH SHOT
4
IF your vitamin C levels are low, this super strong, clever liquid from DoSe is perfect.
This high-strength, fast-absorbing liquid has a lovely tropical flavour and each 5ml serving contains a whopping 1,000mg.
The daily upper limit for adults is 2,000mg.
The vitamin C liquid is wrapped in micro-bubbles of phospholipid liposomes which means a 200 per cent better absorption.
The 240ml bottle gives a 48-day supply (£35, victoriahealth.com) but you need to keep it in the fridge and it only lasts for three months.
NUTRIENT SMOOTHIES
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THESE smoothies from Mockingbird are made using a special cold-pressed system to keep in the nutrients.
They taste great, you can pick them up in the supermarket and they don’t break the bank.
I tried the raw defence which contains pressed apples and carrot, crushed mango, orange, passion fruit, acerola cherries, celery and lemon.
A 150ml glass gives you nearly a quarter (23 per cent) of both your daily vitamin C and A requirements with just 72kcal.
There are five servings in a 750ml bottle – which contains 500g of fruit and veg in each.
It is on offer at Asda at the moment for £3 so works out at 60p a glass.
I love these for the whole family and have bought them again.
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FERMENTED DRINK
4
THIS is a very clever idea.
Yakult Plus Peach is a new addition to its fermented range which, like the rest of the drinks, is packed with 20billion friendly bacteria, scientifically proven to reach the gut alive and increase the bacteria in the gut.
It also contains 24mg of vitamin C which is about 30 per cent of your daily requirements.
This tastes great, is fat-free and has 70 per cent less sugar and 33 per cent fewer calories than Yakult Original.
This peach version has 2.7mg of sugar, 2.3g of fibre and 29kcal in each little 65ml bottle.
I love a multi-tasker and I love things that look after the health of your gut too.
This has just gone on sale at Ocado – £3.70 for 8 bottles.
yakult.co.uk
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