04 February 2024 , 14:19
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With almost one in five people in the UK not getting enough sleep, it can sometimes help to know that some small changes to your diet can help.
Dr Michael Mosley, who is known for creating the Fast 800 diet and his regular appearances on The One Show, knows all too well about sleeping difficulties, and the problems it can cause. "I used to be one of those people who could sleep deeply any time, any place," he said.
He continued: "I once slept the night in a telephone kiosk having missed the last train home. But in the past few years my sleep has become more erratic and broken. I find it easy to go to sleep, but often wake at 3am and fret. I know I'm not alone. According to a 2013 study by the Sleep Council the average Briton gets six and a half hours sleep at night, and most of us, rightly, don't feel that is enough."
Many Brits struggle to sleep (stock image) (Getty Images)Lack of sleep doesn't just make it hard to concentrate the next day, but it can also lead to other health problems. For example, sleep deprivation is linked with the consumption of an extra 385 calories, on average, each day. That's because the areas of the brain associated with reward become more active when we don't sleep.
But luckily, there are some things you can do to help. According to Dr Mosley, eating a Mediterranean-style diet can help you sleep better. It has been shown to not only have a positive effect on sleep, but studies have also shown that it can lower your risk of heart disease, cancer, type 2 diabetes, and increase your life expectancy.
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If you don't know where to start, it can feel overwhelming, but in a nutshell it involves eating five types of food, which form the basis for the Fast 800 diet programme, which Dr Mosley created.
He recommends eating olive oil, which is "one of the healthiest fats we can eat". It contains a number of polyphenols and antioxidants, which are good at can reduce inflammation. You can also consider eating oily fish, such as salmon, tuna or mackerel, which is full of omega 3.
A Mediterranean style diet also consists of full fat dairy products such as milk, cheese and yoghurt, which can improve antibiotic-associated diarrhoea, due to the live active cultures. This "may lessen the symptoms of irritable bowel syndrome and help reduce constipation".
Eggs are also a great addition to your diet, as they contain a wide range of vitamins, minerals and high quality proteins, which can "improve your cholesterol and lipid profile". This is a good swap for a sugary breakfast cereal or a muffin.
Lastly, Dr Mosley recommends eating nuts, which are "the perfect fast food, giving an energy boost as they contain healthy slow burn oils, along with lots of lovely fibre to keep your gut happy and are a good source of protein".