Roamset Health Team
If you find yourself walking around in a fog, having abandoned the dream of a decent night's sleep, you might consider heading for the kitchen for a glass of warm milk before bed – modern science now supports this old-fashioned remedy. Research has also discovered other ‘sleep medicines' in most pantries and refrigerators, such as cheese. These common foods, which appear to be the most effective in treating insomnia, help boost levels of chemicals that promote relaxation, leading to easier, more restful sleep. Combined with plenty of exercise and some stress reduction, they just may be your ticket to sweet dreams.
Your Sleep Food Prescription: Tryptophan and Serotonin
Warm milk with honey, turkey, cheese, peanuts and bananas
You've probably wondered why everyone starts to nod off and head for the couch after eating their fill of the Christmas turkey – and it isn't simply a full stomach or a glass or two of wine that's the culprit. Turkey, along with the other foods listed above, is rich in tryptophan, an amino acid that the body uses to produce serotonin, a kind of chemical lullaby. Serotonin slows nerve activity, calming the brain and spreading a ‘feel-good' message throughout your body. When darkness enters the picture, the brain converts serotonin to yet another hormone, melatonin, which regulates sleep.
In one recent Canadian study, when chronic insomniacs ate food bars containing 250 mg of tryptophan (the amount in two slices of provolone cheese, for example) plus a carbohydrate dose, the time they spent awake during the night decreased by 50%.
The Role of Carbohydrates and Insulin
The reason that honey is often recommended with warm milk – and the reason the food bar in the study included carbohydrate – is that a carbohydrate that's digested quickly, such as honey or mashed potatoes, stimulates the release of insulin, which in turn allows more tryptophan to enter the brain.
Aim for: Before going to bed, try a glass of warm milk with honey (heat can enhance the tryptophan effect of foods), a slice of turkey on a piece of whole-grain bread, a banana, a handful of nuts, some leftover baked beans or a slice or two of cheese.
Herbal and Whole Food Remedies
Whole Grains for Serotonin Production
Oats, wholegrain cereals and breads, along with other complex carbohydrates, increase the body's production of serotonin.
Aim for: Make three of your daily carbohydrate servings whole grains (one serving is a small bowl of wholegrain cereal, porridge or muesli; a slice of wholegrain bread; or 1/2 cup of brown rice or barley, for instance). Some experts recommend a bedtime snack rich in complex carbohydrates to help prevent nighttime low blood sugar, which in some people may contribute to poor sleep.
Chamomile Tea: The Bedtime Classic
The scientific evidence on chamomile tea helping with insomnia is thin, but many people find it relaxing, and if you think it'll work, chances are it will.
Aim for: A cup at bedtime.
Lean red meat, shellfish, whole grains, legumes and other iron-rich foods
If restless legs keep you awake, it's possible that you have a form of anaemia caused by iron deficiency. Consult a doctor, who may prescribe supplements or a diet rich in iron to help correct the problem. Choose lean red meat for the least saturated fat, and eat it for lunch rather than dinner because its protein can counteract sleep-inducing serotonin.
Aim for: Premenopausal women need about 18 mg of iron per day. Postmenopausal women and older and adult men need 8 mg. A 200-g portion of lean red meat or six mussels provides about 9 mg, and 1/2 cup of lentils or raisins provides about 2 mg.
Helpful hint: To get more iron from plant foods, which contain the less absorbable non-haem type, eat them with a food rich in haem iron (red meat) or vitamin C, which will help you soak up non-haem iron.
Essential Minerals and Vitamins for Restful Nights
A multivitamin/mineral for iron and B vitamins
These nutrients may help you get a good night's sleep. A deficiency of iron or the B vitamin folate may cause restless legs syndrome. Several of the B vitamins are important for brain function and help regulate both mood and sleep. For example, B_6 and niacin are directly involved in serotonin production.
Don't take more than the iron content of a multivitamin, except under a doctor's supervision; too much can be harmful. If a multivitamin energises you, take it in the earlier part of the day.
Dosage: One a day.
Magnesium
This mineral is involved in the production of sleep-inducing serotonin, and a magnesium deficiency may also cause restless legs syndrome. The glycinate and malate forms of magnesium are less likely than citrate and hydroxide forms to cause diarrhoea.
Dosage: 100 to 300 mg before bed.
Off the Menu: What to Avoid Before Bed
- Alcohol: Even though alcohol can act as a sedative, you may find that you sleep poorly and then wake up after a couple of hours, when most of the alcohol has been metabolised. It can also worsen snoring and sleep apnoea by relaxing the muscles in the airways.
- Caffeine: If you're sensitive to caffeine, you may want to cut back. One study showed that just two cups of coffee in the morning was enough to cause sleep problems.
- Large or high-fat dinners: Too much food or fatty food can trigger indigestion and heartburn, which can make it difficult to sleep.
Omega-3s: A “Fishy” Solution for Better Mood
Fish doesn't just help your heart; its omega-3 fatty acids (found in high concentrations in the normal brain) may also improve your mood by increasing levels of the feel-good hormone serotonin. Less depression often equals better sleep. Studies of omega-3s for insomnia have yielded mixed results, but there’s no harm in eating more oily fish such as salmon, sardines and trout, as well as linseed and walnuts, to see if it helps.
