What to eat for better sleep, by healthista.com main

What to eat for better sleep

When it comes to sleep eight hours is said to be the magic number. If you find yourself struggling to sleep and constantly cranky, our Nutritionist Rick Hay explains exactly what to eat for better sleep

According to new research published by the University of California, global warming could lead to us living in a sleep deprived world by 2099. Warm temperatures can harm human sleep and according to the study, rising temperatures will make sleep loss more severe. On top of that, we’ve just found out that troubles with normal dreaming may be an early warning sign for problems such as Parkinson’s disease.

If you find yourself tossing and turning for hours and waking up in the morning feeling sluggish and unrested; the good news is you’re not alone. The even better news is that we can help.

Nearly half of women (43 per cent) in the UK say they are not getting enough sleep and 33 per cent say that they wake up during the night, according to a survey of 4,100 UK adults, conducted by YouGov and supported by the Sleep Apnoea Trust Association (SATA). Here’s what you can do to sort it.

More: 21 days of sleep remedies – new editor’s blog starts today testing sleep fixes 

If you want to sleep better you have to start by looking at what you are eating in the daytime, there’s no point having something that will encourage you to sleep at night if you have had a very stressful day with really poor nutrition. In the video below Nutritionist Rick Hay, explains what types of foods can help prevent stress and what should be avoided. Some supplements are also recommended.

So, what should you eat ?

  • Nuts & Seeds – They are high in magnesium and will keep your nervous system steady and satisfied.

What to eat for better sleep, by healthista.com

  • Oily fish – They help with brain function and help with calming anxiety.
  • Tea –  Drinking tea produces theanine, a relaxing and non-dietary amino acid  known to promote relaxation without sedation (Not too much because you don’t want to overload on caffeine).
  • Dark leafy greens – For example try adding vegetables like spinach, chard & lettuce into your diet as they are rich in magnesium which will help you sleep better.

What to eat for better sleep, by healthista.com

More: Win! BetterYou magnesium collection

What to avoid?

If you want to sleep better, the first thing to do is get rid of all those sugary, highly caffeinated foods and replace with foods that are as close to nature as you can get – colourful and bright. Here are things to watch and avoid:

  • High Sugar – They give you a spike of energy and the come down can be quite hard.

What to eat for better sleep, by healthista.com

  • Highly processed – These tend to be very high in sugar which won’t aid your sleep.
  • Large amounts of alcohol – One glass of red wine with dinner is fine but you don’t want to be knocked out from alcohol.
  • Highly caffeinated beverages – Try decaffeinated drinks as an alternative and only have two caffeinated drinks a day.
What to eat for better sleep, by healthista.com

Avoid energy drinks as they raise your blood sugar.

Best Supplements

What to eat for better sleep, by healthista.com

  • Skullcap
  • St John’s wort
  • Valerian
  • Vervain
  • Lemon Balm
  • Camomile
  • Vitamin B
  • Magnesium
  • Iron

 

Read More: 

What to eat for ageing skin 

What to eat to prevent heart disease

What to eat for stress

 

 

 

< Back

Also in this week’s magazine

Contact lenses expert reveals 5 key rules FEATURED
Expert Chat

Contact lenses: expert reveals 5 key rules

Do you wear contact lenses? Make sure you're sticking to these 5 key rules says Rebecca Stoner, Head of Professional Affairs at eye care company Alcon

5 ways to feel awake and alert EVERY morning FEATURED
Sleep

5 ways to feel awake and alert EVERY morning

Running on autopilot? Not feeling refreshed upon waking? Experts reveal 5 simple ways you can feel awake and alert every morning 

10 best natural remedies to boost immunity & fight off festive colds FEATURED
Expert Chat

10 best natural remedies to boost immunity & fight off festive colds

Dr Naomi Newman-Beinart, PhD explains the best lifestyle and dietary changes you can make to boost immunity and fight off colds fast

12 ways to tackle stress and anxiety FEATURED
Expert Chat

12 ways to tackle stress and anxiety

Feeling out of control and unable to cope? Healthista spoke to the experts who reveal 12 strategies that WORK to help tackle stress and anxiety

Tired of being tired all the time 7 tried and tested ways to improve your snooze FEATURED
Sleep

Tired all the time? 7 tried and tested ways to improve your snooze

Sick of feeling tired all the time? Frequent sleep struggler Charlotte Dormon reveals seven of the best tried and tested strategies to improve your snooze

A gynaecologist's guide to an irritated vulva FEATURED
Expert Chat

A gynaecologist’s guide to an irritated vulva

It's time to talk gynea stuff, and for the third installment of our new gynea series we discuss an irritated vulva. Join us everyday for two weeks for expert advice on common intimate issues

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top

STOP - Healthista needs you!


Tell us what content you want more of...

MenopauseFitness VideosPost-partum careSexual wellness