You will always feel better and more energized after a good night’s sleep. Consistently poor sleep will drag you down, and you will feel low and lethargic. Poor sleep can raise our risk of Type 2 Diabetes, Alzheimer’s disease, and lead to diminishing mood and higher levels of stress.
Tiredness can also reduce the hormone levels of leptin (an appetite suppressant) and increase the level of ghrelin (which stimulates our desire to eat).
Eating regularly and at regular times during the day will help our sleep patterns.
Foods to Help You Sleep:
- Milky drinks, both dairy and alternatives, such as almond milk, are associated with helping you to sleep.
- Brazil nuts have the richest source of the mineral selenium, which scientists have found will help sleep.
- Eating more fibre is associated with a deeper and better night’s sleep. Foods such as wholegrains, fruit and vegetables will help you sleep better.
- Natural Remedies like St John’s Wort may help you fall asleep more easily. Always check the label and if you are on any regular medication then check with your doctor before taking any herbal remedies.
- There are many choices of herbal teas on the market to aid sleep; chamomile is a good choice as it includes compounds that help to reduce anxiety.
Food to avoid as they affect Sleep negatively:
- Caffeine, a known stimulant, is best avoided before bedtime. If you are sensitive to caffeine then it may be that you need to avoid caffeine after about 3pm.
- Alcohol may help you fall asleep, but it will stop you sleeping well, so it is best to avoid before bedtime.
- Ginseng is a stimulating herb and it can boost energy, so again is best avoided before bedtime.
- Cheese and fatty foods can cause indigestion and restlessness in some people. If you struggle to sleep well, then avoid a high fat meal as your last of the day.
- Too many drinks can lead you to going to bed with a full bladder, which will lead you to being woken in the night.