Psychologists believe that over a third of us suffer sleep problems that leave us drained of energy and deprived of the rest we should be getting. These problems range from the slight effect on wellbeing caused by light sleep to the serious encumbrance on mental health caused by recurrent insomnia. Sleep problems are frustrating and a needless drain on the energy so vital to your life. In order to give yourself the best chance of proper rest consider the following diet tips to help you take the best from your rest.
Boost your protein – Include several high-protein foods in your diet. A good intake of protein will provide you with the amino acid tryptophan, which converts to serotonin and melatonin – both essential compounds for emotional wellness and relaxation. A suitable amount of protein is about 0.8-1g per kilogram of body weight per day. Be wary of eating meat, however, especially at your evening meal. Red meat takes a staggering 24 hours to digest compared to 1 hour for vegetable protein, and the energy used for digestion can create a further obstacle to a good sleep.
Take magnesium – Magnesium is regularly recommended as a natural muscle relaxant, and can also help to tranquilise the mind. Find it in pumpkin and sunflower seeds, leafy green vegetables, dried fruits and fish.
Incorporate oysters into your diet – Oysters contain a high quantity of zinc, which is a key factor in producing melatonin. Vegetarians should try pumpkin seeds, whole grains, pecans and Brazil nuts for the same effect.
Choose the right snack – To ensure a good sleep, take your evening meal at least four hours before going to bed. In order to avoid feeling hungry at night, choose a further snack to take before going to bed. Complex carbohydrates are best, so choose something like oatcakes, rye bread or rye crackers. These will ensure a gentle release of energy throughout the night.
Choose a herbal tea – Replace the bedtime brandy with a soothing herbal infusion such as chamomile or valerian.
Cut out the sugar – Avoid sweets and sugary drinks at bedtime. They act as a stimulant and give you a burst of energy just at the time when you should be winding down. The corresponding release of insulin can also lead to an extreme dip in blood sugar during the night, which is likely to wake you up.
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