How to Eat Your way to a Better Night’s Sleep

Sleep is when your body repairs itself. From your muscles to your brain, you need those hours of unconsciousness to reset, reboot and recover from everything you’ve done each day.

So why then is it sometimes so hard for your body to let you fall asleep?

It seems strange that your body should fight you when it comes to something so important. But consider this: the decision making part of your brain is still fairly primitive and doesn’t naturally make the connection between what you put into your body and the effect it will have on it (e.g. drugs, pen lids, 10 pints of beer).

So when there are many types of food, drink and other consumables which can make sleeping difficult, as well as those that can make it easier, you’d best know the difference.

Caffeine


As if you didn’t know. Caffeine is a stimulant which perks you up and increases your heart rate. The opposite of what you want your heart to be doing at bed time.


Avoid: coffee, tea, dark chocolate, cola, energy drinks, weight loss pills, breath freshener,

Alcohol


While alcohol may send you off to sleep on the night bus or down the back of a sofa at a throbbing house party, it won’t give you a good restful deep sleep. It keeps you in a shallow easily woken state which isn’t ideal.


Avoid: wine, beer, spirits

Sugar and Carbohydrates


Not only do sugar and carbohydrates which are eaten close to lights out not have enough time to be burned off and so turn into body fat, they also give you a boost at the exact wrong time of day. 


Avoid: pasta, sugary drinks, bread, sweets

Fatty foods


Not only do fatty greasy foods often contain carbohydrates and sugar, they also tend to ignite the fire in your belly which causes heartburn. Something which is particularly uncomfortable and won’t help you sleep at all.


Avoid: pizza, bacon cheeseburgers, fish and chips

Celery


Bit of a surprise I’m sure but celery is a diuretic. This means it makes you need to go to the toilet. You can’t sleep through a busting bladder very easily now can you.


Avoid: celery

Melatonin


You can’t order it in a restaurant, but melatonin is a hormone induced naturally in your body to induce sleep and can be found in (or at least be triggered by) certain foods.


Choose: Salmon, Bananas, Pineapples, Oranges, Cherries, Oats, Jasmine Rice, Barley

Tryptophan


Another one which even your seasoned supermarket manager would be scratching their head at, tryptophan is an essential amino-acid which your body doesn’t make naturally, so you have to get it through your diet. The body uses it to make niacin, which is a B vitamin, which in turn plays a big part in the production of serotonin, which is a brain chemical that helps you feel relaxed and in a good mood. Perfect for sleeping.


Choose: sea lion, elk, seaweed, spinach, halibut, watercress

Calcium


Calcium is not just good for strong bones and teeth. Calcium channels run through a part of your brain called the thalamus, which controls sleep. When your calcium channel is disrupted, so is your sleep. It can be disrupted by alcohol and of course by not having enough calcium to keep the channel flowing smoothly.

Choose: watercress, low fat cheese and milk, pak choi, tofu, broccoli

Magnesium


Magnesium is a mineral which occurs naturally throughout your body. In particular, it helps a part of your brain called the GABA receptors to work properly. They are neurotransmitters which have a big impact on your ability to sleep. A lack of magnesium makes it harder for your brain to control them.


Choose: pumpkin seeds, spinach, sesames seeds, cashews, quinoa

Whilst all these foods can help you to sleep, they must all be consumed in moderation and shouldn’t be seen as a guaranteed solution. Plus if you are pregnant or on any other medication it’s always best to check with your doctor before you embark on a new type of diet. There are many other natural ways to help sleep which don’t require you to eat anything, such as avoiding certain foods as has been mentioned, mediation and behavioural therapy, so don’t lie awake at night worrying about it if you can’t go for any of these foods.