Enhancing Health Through the Harmony of Sleep and Nutrition

I’ve learnt over the last few years that what we eat before bed has a massive impact on how well I sleep!

It’s not just about feeling full or satisfied. It’s about how my body uses food to regulate my circadian rhythm, the internal clock that dictates when I sleep and wake. The wrong foods at the wrong times can throw this delicate system off balance, leading to restless nights.

When I have had ice cream or sugary snacks, I cannot sleep for hours. Alcohol, surprisingly, doesn’t help either. I tend to sleep for too long when I drink. Additionally, the types of food I eat with alcohol are not conducive to a proper night’s sleep. This results in my body-clock being out-of-whack for a few days afterwards!

I’ve tested out different foods myself. So, if you’re keen to drift off into a peaceful slumber, here are a few foods that may help you the same way they’ve helped me:

1. Bananas
   I’ve found bananas to be a natural sleep aid. I’m told they help reduce anxiety, which often keeps us awake at night. They’re great for stress relief before bed.
2. Almonds
   Almonds are another go-to for me. A handful of these can work wonders, especially if you tend to wake up in the middle of the night.
3. Chamomile Tea
   A cup of chamomile tea before bed is one of my new night-time rituals. It’s a natural remedy for anxiety and insomnia- so it’s like a gentle nudge toward sleep.
4. Cottage Cheese
   This one surprised me, but cottage cheese sweetened with some raspberries for a sleep-friendly snack.
5. Kiwi
   Two kiwis an hour before bed apparently will improve sleep quality. I have not yet tried this, yet friends of mine swear by it! I do know they have a tart taste and will numb your tongue if you have too much!

I have learnt the hard way that sleep is critical, not just for energy, but for every aspect of life. Here’s why it’s so important:

• Weight Loss: Lack of sleep is linked to weight gain. Sadly I can personally testify this to be true… so I do a lot of exercise both by cleaning windows and walking our family dog!
• Concentration: Sleep deprivation can impact brain function in the same way as alcohol. I have definitely felt my focus wane after a rough night.
• Reduced Illness Risk: Proper sleep lowers your risk of heart disease and stroke, which is reason enough to prioritise rest.

“A well-spent day brings happy sleep.” – Leonardo da Vinci