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TOWARDS GOOD SLEEP: FOOD AND OTHER HABITS
It’s impossible to get a really healthy balance in life without including nutrition. Food and drink have a direct chemical influence on our bodies, nervous system and moods. Overindulgence in junk food, coffee or alcohol ? all of which often accompany a stressed lifestyle ? affects your well-being, simultaneously over-stimulating the adrenal glands and nervous system and depleting the body of essential vitamins and minerals. In addition, some foods are more stimulating and some more sedative in their own right.
We get many contradictory messages these days about what’s good for us and what isn’t. And of course individual needs differ; while more and more people are becoming vegetarian, for instance, there are others whose systems really seem to need meat. If you’re in any doubt, consult a naturopath or nutritionist about your needs. Meanwhile, here are some general guidelines which hold good for everyone who wants to sleep better.
Foods and drinks to go for:
Plenty of fresh fruit and salads, dried fruits, green and root vegetables, live yoghurt (if it suits you), whole grains (brown rice, oats, wholemeal bread and flour), pulses (lentils and dried beans), fish and free-range chicken rather than red meats, and a moderate amount of fats, eggs, cheese and dairy products. Among these foods, the more stimulating are raw vegetables, salads and fruits; so naturopaths recommend fruit and/or dried fruit with breakfast and a large raw salad with lunch.
Root vegetables are believed to be more sedative than those growing above ground; also sedative are the unrefined carbohydrates ? potatoes, and wholegrain bread, pasta and rice, so these are best eaten with the evening meal.
Many foods, when combined with carbohydrates, lead to the production of an amino-acid called tryptophan, the main building block for serotonin, a neurochemical which is produced as a precursor to sleep. They include milk, eggs, meat, nuts, fish, hard cheeses, bananas and pulses.*
Drink herbal teas, spring water and pure fruit juices, or some of the non-caffeinated drinks you can buy in health food stores, such as dandelion coffee (made from the dried root rather than powder), or cereal drinks like Barley Cup and Pionier.
Food and drinks to avoid:
Sugar (including cakes, chocolate, biscuits etc.)
Refined carbohydrates (white flour and sugar), which fill you up and overwork the digestive system without giving your body any real fuel.
Processed foods. We have been made aware of the dangers of chemical additives, especially to the allergy-prone, but many processed foods still contain additives to which some people have an adverse reaction without always realizing it. In particular, tartrazine (E102) and monosodium glutamate can upset people’s sleeping patterns, especially if eaten in the evening.
High-fat foods also put a strain on the digestive system when eaten in the evening ? so there may be some truth in the suggestion that cheese can give you bad dreams!
Caffeine, found not just in coffee, but in tea, colas, and chocolate, doesn’t only affect you late at night. It can contribute to nervousness and depression at any time.
Excess salt raises the blood pressure and puts the body into overdrive.
*60/169/2*

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