Nutritionist Resource
=X
Welcome Log out log in join us
-
  • Home
  • Nutrition topics
  • FAQs
  • Articles
  • Events
  • Your stories
Welcome !
Members AreaLog out
Log inJoin us
  • Home>
  • Articles>
  • Food to help a good night’s sleep

Food to help a good night’s sleep

Dr Lisa Gatenby RNutr PhD MMedSci BSc (hons) FHEA
by Dr Lisa Gatenby RNutr PhD MMedSci BSc (hons) FHEA, listed nutritionist
7th November, 2017
Facebook Twitter LinkedIn
Bookmark
7th November, 2017
Facebook Twitter LinkedIn
Bookmark

We all know how important it is to have a good night’s sleep, to ensure we feel well and have a productive day. Evidence shows that a lack of sleep has a negative effect on our body’s ability to regulate our appetite, meaning we overeat and often crave sugary foods to provide the energy that sleep should have restored.

So, how can our diet help us to sleep well?

  • Have a warm milky drink before bed. It's something your Grandmother will have told you to do as a child, but there is scientific evidence to support this - milk is shown to help our muscles relax and thereby helps the body relax and get ready to sleep!
  • Have a couple of Brazil nuts. These are high in the nutrient Selenium, if we don’t have enough of this in our diet we can struggle to get to sleep. Three Brazil nuts is enough.
  • Have carbohydrates with your evening meal. Evidence suggests that the serotonin released in the brain after consuming carbohydrates helps to calm the body.
  • Avoid sugary foods which cause spikes in our blood sugar throughout the day and make us feel worse rather than better. Sugar contains no nutrients and nothing our body needs.
  • Avoid caffeine after lunchtime. As a stimulant it might be nice to enjoy a morning cuppa or coffee, however avoid it after lunch and switch to water to hydrate. Even decaf varieties contain some caffeine (often around 12mg per mug) and can disrupt sleep in some people. Remember cans of coke, energy drinks and chocolate also contain caffeine!
  • Reduce your alcohol intake. Although it may help you feel sleepy, the effects are short lived and prevent the body from falling into a deeper sleep, meaning you will feel tired in the morning. It also provides empty calories and sugar and so is best limited to one small glass!
  • Finally, try and eat a healthy balanced diet overall. This will help you maintain a healthy weight; excess weight in itself can cause sleep problems. To get further advice seek support from a Registered Nutritionist.

Healthy eatingBalanced diet
Facebook Twitter LinkedIn

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

Dr Lisa Gatenby RNutr PhD MMedSci BSc (hons) FHEA

About Lisa Gatenby

I am a registered nutritionist with a PhD in nutrition and a masters of medical science in human nutrition. I love food and believe that we can all enjoy a diet which can promote health and optimise our nutritional intakes. I am also a qualified Chef and use these skills to help people on their healthy eating journey.… Read more

Located in Leeds.

Can also offer telephone/online appointments.

To book an appointment, please get in contact:

View profileEmail meCall me07979962642
Strengthen your immune system before winter Identifying the effects of hypothyroidism
Bookmarks (-)
Search for a nutritionist near you
advanced search

Related articles View all

Healthy eating Weight-loss
Article author image
10 reasons why you should plan your meals
By Angelika Cutuk-Short Msc, NLP, BANTm, CNHCm
Why are we eating the same foods week in, week out? Food is so versatile! So why do we...
Healthy eating Balanced diet
Article author image
Boost your energy - all day long!
By Sally Parr, VivaVitae Nutrition, BA, DipION, MBANT, CNHC
Ever felt like you’re running on empty as the day wears on? Or feel sluggish and...
Healthy eating Balanced diet Weight management
Article author image
5 steps to ensure you are eating a healthy balanced ratio of healthy fats
By Angela Loftus, BSc (Hons), DipION, mBANT, CNHC
Good fats, bad fats, low fat, essential fats, saturated fats In many of my...
More information
  • Home
  • About us
  • Legal terms
  • Cookie policy
  • Privacy notice
  • Browse by region
  • Press Centre
  • Links
  • Site map
  • Help
Connect With Us:
  • Nutritionist Resource
  • Building 3, Riverside Way
  • Camberley, Surrey
  • GU15 3YL
  • Membership Services Team:

    0333 325 2504 *

  • Contact us
  • Copyright © 2019 Site by Memiah Limited
  • * Calls to 03 numbers cost the same as calling an 01 or 02 number and count towards any inclusive minutes in the same way as 01 and 02 calls.

Healthy ideas that change the world

Get our free monthly e-magazine straight to your inbox

Find out more at happiful.com

Happiful magazine cover
Before using our site, please take a moment to review our Privacy Notice and Cookies policy. By continuing to use this site we'll assume you agree to both.
Ok