"Eat right, sleep tight. Eat wrong, up all night long."

Experts recommend that adults strive for 7-9 hours of sleep a night although, for many of us, this is a lot easier said than done. The benefits of sleep include:

• Energy restoration

• Detoxification

• Metabolism and hormone regulation

• Tissues repair & recovery

• Processing of information and experiences

If we don’t get enough sleep on a continual basis, it’s not surprising then that our bodies and mind suffer the consequences. Chronic sleeplessness can lead to an increased risk of metabolic disorders such as Type II diabetes and heart disease – this is due to disrupted glucose metabolism and reduced insulin sensitivity. It can also lead to disrupted signalling amongst ghrelin and leptin; the hormones responsible for appetite regulation. As a result, people deficient in sleep often experience increased appetite, particularly for calorie-dense, fatty foods, and a dampened feeling of satisfaction when those foods are eaten. Combined, this often leads to weight gain.

Studies have also shown links to sleep deficiency and mental health disorders such as depression, anxiety and an inability to regulate emotions. It can increase impulsiveness, the inability to stay focused and may increase tendencies of paranoia.

The circadian rhythm is the body’s internal clock. It’s most known for regulating the sleep-wake cycle but also affects appetite and body temperature control. It varies from person to person and shifts throughout an individual’s lifespan, which is why teenagers are often up late and lie in, and why the elderly often fall asleep and wake up earlier.

Sleep is complex and there are a myriad of reasons why individuals may not be getting enough of it. The good news is that small improvements can have big effects when it comes to sleep. Simply tweaking certain dietary habits and lifestyle behaviours could be all that’s required to fine tune your circadian rhythm, enabling you to wake up feeling rested and ready to face the day!

Diet

Kiwi

Like other fruits, kiwis are an excellent source of vitamins, minerals, antioxidants and fibre. These all work in combination to keep the body working optimally, which will already contribute to better sleep. In a recent study it was found that people who ate 2 kiwis one hour before bedtime fell asleep 42% more quickly than when they didn’t eat anything before bedtime. Although the mechanism behind this is not yet fully understood, one suggestion is that kiwis contain a high volume of serotonin – the precursor to melatonin, which is the hormone responsible for inducing sleep.

Turkey

Turkey is a great source of the amino acid tryptophan. Tryptophan is required in the formation of serotonin and therefore the eventual formation of melatonin. Protein also helps to regulate blood sugar levels throughout the day, thereby minimising energy fluctuations which, in turn, will help encourage better sleep.

Salmon

Fatty fish such as salmon, anchovies, mackerel, sardines and herring are one of the best sources of Vitamin D from food. Studies have shown a dose-dependent relationship between Vitamin D levels and sleep and that those deficient in Vitamin D are more likely to experience increased sleep disruption and will take longer to fall asleep. Again, more concrete research is required into the mechanism behind Vitamin D’s role in sleep but one theory looks at the large number of Vitamin D receptors in the part of the brain with which sleep is associated. Vitamin D also plays a role in the production of melatonin as does the DHA in the omega 3 fatty acids abundant in fatty fish.

Arugula (rocket)

Arugula is a great source of magnesium. Magnesium is well known for its calming effects through its ability to stimulate the parasympathetic nervous system which promotes relaxation and rest. It’s also involved in melatonin regulation, cortisol (stress hormone) reduction and the activation of GABA which is a calming neurotransmitter largely involved in managing anxiety (often targeted by sleeping pills).

Almonds

Not only are almonds another excellent source of melatonin and magnesium, they’re also a great source of zinc. Zinc is required in Vitamin B6 metabolism which increases the production of serotonin from tryptophan. This serotonin is then converted to melatonin. Deficiencies in both Vitamin B6 and zinc have been linked to insomnia.

Tart Cherry Juice (Montmorency or Morello)

Tart cherries are yet another food rich in melatonin and tryptophan. Drinking tart charry juice in the evening as part of your wind-down routine may help reduce the time taken to fall asleep as well as enhance sleep quality.

Lifestyle

Be mindful of daytime habits

Expose yourself to natural light as soon as you can upon waking. This will alert the body that it’s morning, increase energy levels and help to regulate your circadian rhythm. Exercise daily but try to avoid intense exercise in the 3hrs leading up to bedtime (increased heart rate, body temperature and adrenaline levels are all detrimental to sleep). Avoid heavy meals at night; the body won’t be able to witch off when it has a big mound of food to digest. Furthermore, lying down after a big meal increases the risk of heartburn and indigestion.

Limit caffeine consumption

Genetics plays a large role in how well an individual breaks down caffeine. On average it stays in the body for 5 hours, but rates range from 1.5 – 9hrs. This results in taking longer to fall asleep and a reduced amount of deep, restorative sleep (which is when you do a lot of processing and destressing). Best practice would be to cut off caffeine intake post 11am.

Limit alcohol consumption

Although alcohol often induces sleep, it largely effects sleep quality, leaving individuals feeling tired and groggy in the morning. Best practice would be to limit alcohol consumption to the odd glass with lunch on weekends, rather than frequent evening nightcaps.

Create a bedtime routine

This could include an evening bath, reading, listening to a podcast and/or light yoga & meditation. Going to bed and waking up at the same time every day will help set your body’s internal clock.

Restrict screen time

Blue light emitted from screens blocks melatonin so will activate your brain; the complete opposite of what you’re trying to achieve. Best practice would be to avoid screens in the hour leading up to bedtime.

Set up a sleep-inducing bedroom environment

Keep your bedroom dark with black-out blinds or use an eye mask. Ensure your mattress, pillows and bed linen are all clean and comfortable. We sleep best at a temperature of around 18C so make sure the room’s not too warm. Keep noise disruptions to a minimum. Lavender, peppermint and heliotropin aromas also help create a state of relaxation.

Give relaxation techniques a go

These might include controlled breathing techniques, mindfulness meditation or progressive muscle relaxation.

Therapy

Sometimes there’s a deeper underlying cause which disrupts sleep. If that’s the case, although the above guidance may help, it’s unlikely to solve the problem completely. Therapy doesn’t need to be in a professional capacity (although this can definitely be helpful), it can be talking to a friend or family member, writing in a journal or going for a long walk to process any unease you may be feeling.