Sleep plays a vital role in our health and wellbeing, supporting healthy brain function and maintaining our mental and physical health. Yet, for many, getting a good night’s sleep is an ongoing struggle, with up to one in three Brits saying they experience insomnia.
Food and drink can greatly impact the quality of our sleep, and it is not just about when you eat but what you eat. Below, Dr Hana Patel, a NHS GP and resident sleep expert atTime4Sleep, reveals what foods and drinks can help or hinder our sleep and busts some common myths.
What foods and drinks can aid our sleep?
Dairy
Dr Patel said: “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.”
Cherries
Dr Patel said: “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.
“There is plenty of variety if you are looking to get the benefits before bedtime; instead of opting for simple cherries, you could try frozen or dried ones, or even cherry juice.”
Almonds
Dr Patel said: “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.
“Almonds also help to regulate blood sugar levels because they contain nutrients that help to slow digestion, making them the perfect food for a good night’s sleep.”
What foods and drinks should we avoid for a good night’s sleep?
Chocolate
Dr Patel said: “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
Dr Patel said: “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.”
Spicy foods
Dr Patel said: “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
Misinformation about food and sleep is always being spread online, so Dr Patel is setting the record straight and answering if these common myths are fact or fiction.
Cheese gives us nightmares
Dr Patel said: “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.”
Milk makes us sleepy
Dr Pate said: “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.”
Alcohol makes us sleep better
Dr Patel said: “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.
“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.”