Brighten your mood and improve your health with these simple tips for sleep success.
- Have breakfast before bed! According to dieticians at Leeds Beckett University, Louise Sutton, eating carbohydrate-rich foods two to three hours before bedtime, such as toast or porridge, will help stimulate the release of insulin, which opens the pathways for tryptophan – the sleep hormone – to reach the brain.
- Eating plenty of oily fish such as mackerel, tuna and salmon, which are excellent sources of omega-3 DHA fatty acids, can improve the quality of sleep, as reported by researchers at the University of Oxford. That's without mentioning all the other health benefits they can bring - your skin will be glowing in no time.
- It’s often mentioned that skipping breakfast is bad for us, but why? The human body reacts to the lack of food by pumping out stress hormones, and therefore making the person more tired. A balanced breakfast provides more energy and focus, and healthy snacks during the day will maintain those levels to reduce fatigue.
- Eating more healthy red and orange-coloured foods such as carrots and tomatoes, which contain the antioxidant compound, lycopene, can make a difference to sleep, according to the University of Pennsylvania. They also found that people who don't drink enough tap water during the day are poorer sleepers.
- Cherries are a natural source of melatonin, which helps regulate the sleep-wake cycle. Adults with insomnia who drank a glass of Montmorency cherry juice twice a day for two weeks saw sleep time increased by nearly 90 minutes, as discovered in a study from Louisiana State University.
- The less exercise you do, the more tired you'll feel - which as you can imagine, becomes a bit of a vicious circle! Experts suggest going for a walk, even when you're feeling tired, to stimulate energy and wake up the body – even just 20 minutes a day can help.
- Eating white rice can trigger a deeper sleep, as found by Japanese researchers, however, eating white bread, pancakes or pizza had no effect. Unfortunately, noodles and pasta can have a detrimental impact on sleep.
- If you're working in a job or voluntary position, make sure you take breaks during the day to lower stress hormones, particularly if you have a hectic and energy-sapping job. Holidays should always be taken, too – making sure that you switch off completely.
- Contrary to popular belief, eating cheese before bedtime does not give people nightmares. In fact, studies have shown that dairy products like milk and cheese promote sleep in several ways, as they include calming minerals such as magnesium and calcium, which relax muscles, as well as peptides, which have anti-stress effects. They are also a source of tryptophan, needed for the production of the natural melatonin hormone, which helps with sleep.
- Reducing your intake of caffeine, alcohol and spicy meals in the evening is proven to help with sleep. If this still does not work, a short, controlled period of fasting has been shown to improve sleep quality and relaxation.
More advice on getting a better night’s sleep can be found on the Dreams Sleep Matters website