Sleeplessness is a running theme at the moment. Anyone who has never had trouble sleeping has no idea how hard it is to just get through the day, let alone ‘be at your best’... If you are reading this and broken nights are an issue for you right now, you are not alone! Along with millions of others who are experiencing this as a growing symptom born out of the pandemic, I myself know exactly what you might be feeling like.
But is there anything you can eat to help you sleep better? Or indeed, anything to help you to get through the next day with more ease? Happily, there is!
Let’s talk tryptophan. This essential amino acid is used by the brain to produce serotonin, a substance that regulates appetite, pain and sleep. It not only helps induce natural sleep but acts as a natural, non-drug antidepressant and can alleviate migraines.
If you’re craving milk as an adult, it may well be that your body needs more of the amino acids that are in the milk – such as tryptophan, leucine and lysine. Nervous people often seek out the tryptophan in milk, since it has a very soothing affect. However too much milk in the diet can be a really issue for many, and we drink far too much of it, in my opinion. Turkey is an excellent source of tryptophan. Therefore a turkey sandwich and a cup of chamomile, that the Valarian or skullcap tea (all relaxing and sleep inducing herbs) could be the sleep remedy of your life! Unfortunately tryptophan isn’t available as a supplement but 5-HTP is!
Your body converts 5-HTP into serotonin, making us happy and calm, which is why it is being hailed as a natural alternative to Prozac. It alleviates depression and functions as a sleep aid.
THE NIGHT BEFORE: 1) Avoid drinking alcohol close to bedtime. While it may initially state you, alcohol keeps your brain in light sleep – you have trouble getting to the deep sleep and so don’t sleep so efficiently. 2) Don’t go to bed feeling hungry, but also don’t eat a big meal just before bedtime. For a light snack before bedtime, potatoes or crackers are ideal.
ON WAKING:
Drink a pint of water! Not being able to sleep is incredibly dehydrating to the body and drinking a pint of water first thing will give a reassuring message to your body that you are hydrated and therefore ‘not stressed’. When the body or mind is under any kind of stress, it turns on the ‘fight or flight’ mode and the dehydration alert follows subsequently. Not sleeping is stressful for the body so be kind to yourself and drink lots of water throughout the day! For more on how and when to drink water appropriately check out my previous article here:
BREAKFAST:
This is really important when you haven’t slept. Your body will be struggling more to balance your blood sugar levels and you want to avoid the typical ‘crash and burn’ element of being exhausted. Your digestion could well be out of sorts – either sluggish or having spasms in panic mode, so eat something that is not going to be a challenge to the digestive system. Think about having something that has some protein in it. If you are stressed, you use up more neurotransmitters and stress hormones, which need PROTEIN to be re-created!!
By substituting the sugary-based breakfasts (even ones with dried fruits) with a small meal that is more ‘complete’ (ie including carbs, protein and good fats) blood sugar levels will be stabilised for longer, keeping you more emotionally balanced throughout the morning.
Ideally if you could combine something that has been soaked as well, then you will have the added benefit of ingesting food that already has a hydrating quality to it. For example, soak some jumbo oats and nuts and linseeds in a little water overnight. Oats have a calming effect on the nervous system and nuts will provide your essential fatty acids along with the linseeds. In the morning, the oats and nuts will have absorbed all the water, becoming naturally hydrated and softened making it super-easy to digest. Mix some natural yoghurt in for some protein and healthy bacteria to help settle the gut. You could even add a sprinkle of protein powder if you wish. A small amount of fresh fruit adds fibre and vitamins, but go easy on the dried fruit as they can play havoc with blood sugar levels for sensitive souls.
So there are many things you can do to set yourself up for a more restful night and a more energy-charged day and these are just a few things to start off with. I have all the above on good authority from Sleeping Beauty. However, she did overdo it - one hundred years is rather excessive!
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