Five best foods for a great night's sleep - and the five very worst
The old adage 'you are what you eat' may be a familiar one, but paying close attention to what we consume before bed can mean the difference between a restful sleep and one full of tossing and turning.
If it's quality shut-eye you're after, you'd better make sure you're paying attention to eating the right foods - as they directly impact our body's ability to relax and enter into a state conducive to catching those Zs.
Foods rich in sleep-promoting nutrients such as melatonin, magnesium, and tryptophan can help regulate sleep-wake cycles, bringing about feelings of relaxation, and alleviating stress and anxiety.
Whereas on the flip-side, consuming stimulants before bedtime can disrupt sleep patterns and hinder the body's ability to unwind. By making mindful choices about what we eat before bed and opting for foods that support relaxation and sleep, we can significantly improve sleep quality and overall well-being.
Here, Benendenhealth advises on the five very worst foods for sleep - and five of the very best:
Dr Michael Mosley shares exercise that can cut cholesterol and blood pressure
Five worst foods for sleep
Chocolate
Often craved for its rich, comforting taste, chocolate isn't the wisest choice for late-night snacking thanks to its significant caffeine content. Caffeine, especially when consumed during the later phases of sleep, can lead to heightened rapid eye movement (REM) activity, resulting in increased grogginess the next morning. It's wise to steer clear not only of chocolate but also of other caffeinated beverages such as coffee, tea, and energy drinks at least four to six hours before bedtime.
Cheese
Cheese just isn't ideal before bedtime. Strong or aged cheeses, along with preserved meats such as bacon, ham, and pepperoni, contain high levels of tyramine, an amino acid known to stimulate alertness. Tyramine prompts the adrenal gland to release stress hormones, leading to increased wakefulness for several hours.
Curry
While the allure of spicy dishes like curry, hot sauce, and mustard may be tempting, wolfing them down before bedtime can disrupt sleep patterns. Spicy foods contain capsaicin, a compound that interferes with the body's natural thermoregulation process, resulting in elevated body temperature and sleep disturbances. Coupled with the energy required for digestion, spicy foods can hinder the getting enough deep sleep. As such, it's sensible to avoid not only spicy foods but also those high in fat and carbohydrates before bed.
Ice cream
Indulging in sugary treats such as ice cream and sweets before bedtime can have a bad effect on sleep quality. These foods initially cause a spike in blood sugar levels, followed by a subsequent crash during sleep. The ensuing drop in blood sugar signals the adrenal glands of an emergency, leading to increased cortisol levels that disrupt sleep.
Crisps
Eating excessive amounts of salt, often found in snacks such as crisps and salted nuts, can lead to dehydration and water retention, resulting in fatigue and tiredness. Research from the European Society of Endocrinology indicates that salty foods are among the very worst choices before bed as they contribute to disrupted or superficial sleep. To ensure a good night's rest, it's sensible to avoid salty snacks at least two to three hours before bedtime.
Supermarket expert shares little-known box trick that makes veg look 'fresher'
If you can't see the poll, click here
Five best foods for sleep
Cherries
Thanks to their natural melatonin content, cherries are renowned for their sleep-inducing properties. Incorporating cherries or cherry juice into your evening routine can promote deeper and more prolonged sleep, making them an excellent choice for bedtime snacks.
Raw honey
Honey works as a natural aid for sleep by stimulating melatonin production and inhibiting orexin, a neuropeptide (a member of a class of protein-like molecules made in the brain) associated with alertness. A comforting blend of hot water, lemon, and honey before bedtime can soothe the body and lead to a restful sleep.
Bananas
High in magnesium, bananas aid in muscle relaxation and promote a sense of calmness in the body. Consider enjoying this exotic fruit before bed to optimise your sleep quality, perhaps paired with a spoonful of natural nut butter for an extra dose of relaxation.
Turkey
This traditional Christmas meat not only stands out as an excellent source of protein but also as a natural sleep aid. Rich in tryptophan, an essential amino acid, turkey acts as a natural mood regulator and induces feelings of sleepiness. Including turkey in your evening meal can help balance hormones, alleviate anxiety, and lead to a welcome bit of shut-eye.
Almonds
Just like bananas, this seed is packed with magnesium, which promotes muscle relaxation. Magnesium also aids in regulating blood sugar levels during sleep, allowing the body to transition smoothly from the adrenaline-driven state to the restorative 'rest and digest' cycle. Incorporating almonds into your bedtime routine can help enhance sleep quality and overall well-being.
Top tips to get the best sleep possible
We should never underestimate the importance of quality sleep - but how many of us get the recommended seven to nine hours a night?
Not many, we'd wager, but routinely missing out on enough shut-eye is well known to increase the risk of several health problems, including diabetes, heart disease and dementia.
- Tire yourself out during the day by keeping busy and active - but make sure to take it easy towards bedtime.
- Don't take naps during the day.
- It always pays to have an ingrained night-time routine, and to make sure your bedroom is nice and relaxing. This can be achieved by thick curtains or maybe blackout blinds, a comfortable room temperature and cosy bedding. Make sure not to use any electronic devices in bed.
- Cut down or, better still, eliminate caffeine and alcohol in the evening.
- It is impossible to force yourself to sleep. This is why experts advise the slumber-challenged to get up and do something relaxing for a while, such as reading a book. This will eventually make you feel sleepy.
- If you work antisocial shifts, it can be a good idea to enjoy a short nap before your first shift in a run of nights to help with the transition. If you are coming off nights, try a little nap to see you through and then have an early night.
Read more similar news:
Comments:
comments powered by Disqus
