Is your diet ruining your sleep? How to eat better to sleep better

WE all know that a bad night's sleep can make us feel less than our best – from decreasing our mood and reducing our concentration to making us feel less alert. But, how much of a role does nutrition have on our sleep and how can we eat better to sleep better?

Holly Housby, sleep expert from the world's largest bed brand, Sealy UK, and registered nutritionist Rhiannon Lambert explain more.

1. Think about the quality of your diet

"Whilst there is no such thing as good or bad food, research does show that individuals who have a balanced and varied diet are more likely to sleep well," Rhiannon explains. "For each meal, make sure to get a varied plate, focusing on protein, carbohydrates, vegetables and healthy fats. Deficiencies, in particular vitamins and minerals such as iron and Vitamin B12, can cause fatigue and tiredness and may cause problems for your sleep.

"High iron foods include red meat and good plant-based options are legumes and pulses, while for Vitamin B12; meat, salmon, dairy and eggs are all great sources. However, if you are vegan, then the only reliable sources are fortified food and supplements."

2. Drinking can make it worse

Holly Housby, sleep expert at Sealy UK, said: "Often in the evenings, people want to wind down and have a drink. Many people see this as an aid to fall asleep faster, however research suggests that alcohol causes you spend to less time in your REM stage of sleep, which is often considered the most restorative stage of sleep and which makes us feel more rested."

Holly adds: "If you want to improve the quality and quantity of your sleep, consider cutting out or reducing the amount you drink in the week. If you still want to enjoy a nightcap in the evening, make sure you only have one, and have it as early in the evening as possible to minimise the effects."

3. Carbohydrates can help

"Carbohydrates can make you feel incredibly tired, especially after a large meal," Rhiannon says. "The reason for this is that carbohydrates can help produce tryptophan amino acids that are found in the brain, which in turn may make us feel sleepy.

"Tryptophan actually converts into serotonin and then turns into melatonin, which helps regulate our circadian rhythm. As a result of the role melatonin plays with our sleep cycle, it could be a reason for feeling tired after a meal high in carbohydrates. In order to get the best result, research has suggested that you should eat carbohydrates with your meal around four hours prior to going to bed."

4. Cut down on caffeine

"Caffeine can stay in your body for up to 14 hours, meaning it can seriously disrupt your circadian rhythm," Holly advises. "It not only increases the time it takes you to fall asleep, but it also reduces the quality of your sleep as a whole. If you find yourself struggling to fall asleep at night, your afternoon and evening coffees could be the culprit.

"It's important to remember that caffeine is also in other products, such as various teas, cola drinks and chocolate. Try to be aware of how much you're consuming and cut down on the quantities of caffeine you're having if you're struggling to sleep at night."

* For more information on how you can eat better to sleep better, visit www.sealy.co.uk/deeper-sleep/recipes-for-sleep

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