Eat yourself to sleep with Nutritional Therapist, Roisin Faichney

Every system in our bodies is affected by how we sleep. Good sleep supports heart health, immunity and brain power, and getting enough of the right type is the holy grail for overall wellbeing.

We all know the feeling of a busy supermarket, you pick up whatever you can and get out of there. Could adding a few different foods to your quick-fire shopping list improve your snooze?

“High blood sugar levels can cause sleep disturbances,  like feeling thirstier, having a headache and frequent trips to the toilet, making it harder to get back to sleep.”

If a balanced blood sugar level is key to a good night’s sleep, you guessed it, diet has a big part to play in supporting your snoozes.

“The key is cutting back on sugary foods and refined carbs that can cause our blood sugar to rise and choosing those that promote a healthy sleep.”

Here are Roisin’s tips on sleep-tackling food choices

Cut the sugar Avoiding or minimising sugar and processed foods is a great place to start, it can prevent your blood sugar levels to rise, meaning you’re not full of energy before bedtime!

Steer clear of caffeine It’s no secret that a late-night coffee can keep you awake, but try to avoid any caffeine (chocolate too!) at least 8 hours before bedtime.

Avoid the spice Spicy foods elevate your body temperate, something that needs lowering to fall asleep. It can irritate your stomach and may cause acid reflux and indigestion that can keep you tossing and turning.

Look for sleep boosting foods Foods like yoghurt, milk, oats, bananas, dates, eggs and turkey are all high in tryptophan. Tryptophan is an amino acid that helps create serotonin, which is both a neurotransmitter and hormone needed for a good night’s sleep. Probably why you fall asleep on the sofa after a Christmas dinner!

A glass of tart cherry juice Cherries and tart cherry juice contains melatonin, a hormone that helps regulate sleep, promoting more restful Zzzzzs.

Try kiwi fruit Kiwis are thought to contain high levels of serotonin, something that is needed to produce melatonin and regulate sleep. Research* actually found that people who ate two kiwis one hour before bed fell asleep faster, slept more and had a better quality sleep.

Roisin Faichney is a Registered Nutritional Therapist and Functional Medicine Specialist at vitamwellbeing.com

*https://pubmed.ncbi.nlm.nih.gov/21669584/