With sleep being the main focus of this years Mental Health Awareness Week in May we hear from our nutrition consultant, Christine Bailey, on how eating well goes hand in hand with your sleep.<\/p>\n\n\n\n
Lying in bed, tossing and turning? What you eat and drink has a dramatic effect on your sleep says nutritionist Christine Bailey. A few simple tweaks to your diet may help you have a more restful night. \u00a0<\/strong><\/p>\n\n\n\n We all know that\nfeeling when we\u2019ve had a bad night\u2019s sleep. It can leave you struggling to\nfocus and concentrate the next day not to mention irritable, tearful and\nlacking in motivation. Before you reach for over the counter medicines there is\nmuch you can do through dietary and lifestyle changes. <\/p>\n\n\n\n Watch out for Stimulants<\/strong><\/p>\n\n\n\n Stimulants such as\ncaffeine and nicotine contribute to poor sleep by making it harder for the\nbrain to wind down. Caffeine has a half-life of between three to seven hours in\nthe body depending on your genetics so drinking coffee or energy drinks in the\nafternoon could impact your quality of sleep. <\/p>\n\n\n\n Skip the Night Cap<\/strong><\/p>\n\n\n\n While most people\nthink of alcohol as a sedative, it actually increases levels of dopamine within\nthe brain, which has a stimulating effect. Alcohol disrupts blood sugar which\ncan cause frequent waking. Alcohol is known to cause or increase the symptoms\nof sleep apnoea, snoring and disrupted sleep patterns. <\/p>\n\n\n\n Show Your Gut Some Love<\/strong><\/p>\n\n\n\n Digestive symptoms\nand heartburn can sabotage your sleep patterns. Spicy foods are also notorious\nfor causing heartburn, indigestion, and acid reflux so skipping the curry in\nthe evening may be helpful. In the same way avoid heavy meals before bedtime. <\/p>\n\n\n\n Try Calmative Teas<\/strong><\/p>\n\n\n\n There are a number\nof herbal teas that help calm the mind enabling a more restful sleep. Valerian\nis a sedative herb that has been used since the 18th<\/sup> century for the\ntreatment of insomnia. It works on the GABA system in the brain, helping reduce\nbrain activity and allowing you to fall asleep more easily. <\/p>\n\n\n\n Chamomile is another\npopular tea shown to promote sleep and relaxation. Other good options include\npassion flower, lemon balm and magnolia bark.<\/p>\n\n\n\n Tackle Stress with Ashwagandha<\/strong><\/p>\n\n\n\n Withania somnifera,\nalso known as Ashwagandha, is an Indian herb that may be beneficial for\ntreating insomnia. One of the reasons this herb appears to be effective is through\nimproving our ability to modulate stress hormones like cortisol. <\/p>\n\n\n\n Key Nutrients for a Restful Night<\/strong><\/p>\n\n\n\n Melatonin, a hormone\nmade in the pineal gland, is critical for our sleep-wake cycle. Low melatonin levels have been linked to\ninsomnia with supplementation shown to improve sleep. In the UK melatonin is\nonly available on prescription but certain foods can naturally improve our levels.\nThose with the highest levels of melatonin include Tart cherry juice, nuts and\nseeds (walnuts, peanuts, sunflower seeds, flaxseed), fish, egg, fruits and vegetables\n(e.g asparagus, corn, olives, tomatoes, grapes, strawberries) and certain\ngrains like rice and oats. <\/p>\n\n\n\n The Magic Minerals<\/strong><\/p>\n\n\n\n Magnesium is one of\nthe most important minerals for better sleep. It can help quiet the mind making\nit easier to fall asleep. Top sources include dark leafy greens (baby spinach,\nkale, collard greens), nuts and seeds (almonds, sunflower seeds, brazil nuts,\ncashews, pine nuts, flaxseed, pecans), avocado, fish (salmon, halibut, tuna,\nmackerel).<\/p>\n\n\n\n Zinc and calcium are\nalso important for quality sleep. Dairy\nproducts that contain both tryptophan and calcium are among the best sleep\ninducers (this may be why a warm milky drink at night helps). Other good\nsources of calcium include dark leafy greens, sardines, soybeans, tahini, okra\nand broccoli. <\/p>\n","protected":false},"excerpt":{"rendered":" With sleep being the main focus of this years Mental Health Awareness Week in May we hear from our nutrition consultant, Christine Bailey, on how eating well goes hand in hand with your sleep. Lying in bed, tossing and turning? What you eat and drink has a dramatic effect on your sleep says nutritionist Christine […]<\/p>\n","protected":false},"author":2,"featured_media":909,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[],"acf":[],"yoast_head":"\n