Nutrition to Promote Sleep Quality – 2 more sleeps!!
Only 2 sleeps until Christmas, so make the most of them as Christmas can be a busy and emotional day, especially if you have children waking you up at silly o’clock in the morning!
Side Effects of Sleep Problems
Sleep is vital for health, hence why we prioritise a 3rd of the day for it! Getting less than 6 hours of sleep per night can lead to poor health and performance by:
Energy metabolism Brain function and mood Immune function Recovery
Risk of injury Appetite Reliance on muscle glycogen for energy during exercise
Nutrition for Better Sleep
Avoid caffeine late at night Eat more protein – the source of amino acids (tryptophan) which convert to melatonin; a hormone that regulates the sleep-wake cycle Eat a carbohydrate rich dinner – promotes tryptophan levels for melatonin production Avoid artificial light – blue light emitted from phones, tablets, TVs etc disturb sleep by reducing melatonin levels. Be hydrated, but don’t drink too much – Alcohol disturbs sleep and you’re likely to enjoy a drink, so drinking water alongside it can keep you hydrated. Try not to drink too much late at night though as this means you’ll be up during night!
Take Home Messages for Better Sleep
– Aim for 8 hours sleep per night
– Afternoon napping contributes to total sleep quality
– Eat quality proteins and carbohydrates for dinner
– A cheeky tipple can help you drift off but avoid excessive alcohol & caffeine intake as this can disturb sleep quality and duration.