Sleep is essential for health and wellbeing, crucial for brain function and maintaining our mental and physical state. However, a restful slumber remains elusive for many, with one in three Brits reportedly battling insomnia.
Food and drink choices can significantly affect how well we sleep. Dr Hana Patel, an NHS GP and resident sleep expert at Time4Sleep, shares insights on dietary elements that can enhance or disrupt our sleep while dispelling common myths.
What foods and drinks can aid our sleep?
When it comes to dairy products, Dr Patel advises: “Dairy products, like yoghurt, milk and cheese, contain an amino acid called tryptophan that helps us get to sleep more easily. The calcium in these foods also helps with reducing stress and producing melatonin, a hormone that helps you fall asleep.”
As for cherries, Dr Patel notes: “Cherries can help your sleep as they contain high amounts of melatonin. Tart cherries are more effective than sweeter ones as they have a small amount of both melatonin and tryptophan. Not only can they help you to fall asleep, but they also encourage you to sleep for longer.”
Dr Patel further suggests exploring various forms of cherries if you’re looking to benefit before bedtime, including frozen or dried options, or even cherry juice. And don’t forget about almonds!
Dr Patel highlighted the sleep-promoting benefits of almonds, stating: “Almonds are rich in magnesium, which promotes both relaxation and sleep. Magnesium also helps to regulate melatonin, which guides the sleep-wake cycle in our bodies. On a physical level, it helps our muscles relax and regulates muscle contractions.”
She added that almonds are beneficial for blood sugar regulation due to their nutrients that slow digestion, making them an ideal snack for a restful night.
What should we avoid before bedtime?
Dr Patel warns against chocolate, particularly dark chocolate, due to its caffeine content that can hinder deep sleep.
“Although it’s delicious, chocolate does contain caffeine, which interferes with your body’s ability to get enough deep sleep. This is especially true for dark chocolate as it contains more caffeine than milk chocolate. I recommend avoiding caffeine for at least two hours before going to bed.”
Sugary foods are also on the no-no list before hitting the pillow. Dr Patel explains: “Eating high-sugar foods before going to bed can cause your blood sugar levels to spike before eventually crashing. This fluctuation can disrupt your sleep and make you feel more restless.”
And when it comes to spicy meals, they’re best left for earlier in the day.
Dr Patel advises: “I recommend trying to avoid eating spicy foods before bed as it can disrupt your sleep. It can cause digestive discomfort, like heartburn and indigestion, as well as a raised body temperature from the capsaicin found in chillies, which makes it much harder to get a comfortable sleep. Your body has to work harder to digest spicy food, which means it is less able to focus on relaxing for sleep.”
Sleep-food myths busted
Dr Patel also offered some clarity on various things that circulate in reference to sleep.
When it comes to cheese, Dr Patel clarified: “It’s a common myth that cheese can give you nightmares. Eating heavy foods close to bedtime can cause digestive discomfort, and perhaps disrupt your sleep, but a cheesy snack or dessert isn’t to blame for any bad dreams.”
On the subject of milk, Dr Patel offered some insight, pointing out: “Milk, like other dairy products, contains tryptophan which does help us get to sleep. While a normal amount of milk will not cause drowsiness, the warmth of a hot glass before bedtime may help you relax.”
As for alcohol’s supposed sleep-aid properties, Dr Patel was quick to dismiss them, stating: “Regular drinking can affect the quality of your sleep and make you feel tired and sluggish. While some people may find that alcohol helps them get to sleep faster initially, this is usually outweighed by the negative effects on their sleep quality throughout the night.”
She further explained: “Alcohol disrupts your sleep cycle and means you spend less time in REM sleep, (Rapid Eye Movement). This is partly what causes you to feel less refreshed when you wake up. Even just a couple of drinks can have this effect.”
