Getting a good night’s sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep.
Professor Luigi Gratton shares his tips on good nutrition for a good night’s sleep.
When we’re busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing,” says Herbalife’s Luigi Gratton, M.P.H., and Vice President of Nutrition Education.
Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.
Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it’s best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.
If you’re like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you’ll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.
Whether to snack or not before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yoghurt are good choices, since calcium helps muscles to relax.
Good nutrition for a good night’s zzzz’s:
Have a lighter dinner, focused on salad, vegetables, fruits, wholegrains and beans
A bowl of lentil soup with a salad and some fruit for dessert
If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed
Keep your alcohol intake moderate to avoid sleep disruption
Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water
If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation
A cup of warm milk is an age-old remedy for sleeplessness, and for good reason