Sleep: The secret to sleeping well and waking refreshed. Prof. Idzikowski Chris
but also in fizzy drinks, refined wheat, tomato ketchup, baked beans and many processed foods. Read all food labels carefully.
‘Good sleep’ foods
There is some evidence to suggest that eating slowrelease energy foods, or low glycaemic index foods, (foods that keep blood sugar levels stable), may improve general health and sleep quality (as well as helping the individual to lose fat). The idea is that the lower the glycaemic rating of a particular food, the more slowly energy, in the form of glucose, will be released into the body (see Low glycaemic index foods, opposite). Thus glucose and insulin levels are prevented from plummeting during the night, which may be beneficial for sleep. Foods such as turkey and dairy products may also be helpful, as they are high in tryptophan – the amino acid that the body uses to produce the sleep-inducing hormones serotonin and melatonin (see pages 16-17).
Low glycaemic index foods
| Food | Carb (g) | Fibre (g) | Cal (kcal) |
|---|---|---|---|
| Granary bread, 1 slice | 14 | 1.9 | 71 |
| Rye bread, 1 slice | 13.7 | 1.7 | 66 |
| Chickpeas, small can, 200g | 32.2 | - | 230 |
| High-fibre bran, 40g | 18.4 | 10.8 | 112 |
| Rolled oats, 100g | 62 | 7 | 368 |
| Porridge (cooked and made with water) 100g | 8.1 | 0.8 | 46 |
| Apple, 1 medium | 21 | 3.8 | 82 |
| Avocado, half medium | 8 | 3.4 | 160 |
| Ham, honey-roast, 50g | 1.4 | 0.5 | 68 |
| Pumpkin seeds, 25g | 11.8 | 1.1 | 143 |
| Spaghetti, cooked weight 100g | 22.2 | - | 113 |
What to eat when
When we eat can be as important as what we eat. This is a question of balance. Hunger can keep you awake, so having a light snack before you go to bed can be advisable. On the other hand, going to bed with a stomach that is over-full may cause indigestion and feelings of discomfort that will keep you awake all night, especially if you have eaten fatty and rich foods that make your digestive system work harder.
must know
Diet
Studies on the effect of milky or malted drinks on sleep appeared to show benefits. However, evidence does suggest that non-milky herbal teas are just as effective in promoting a good night’s sleep.
As a rule it is best to eat your main meal at lunch time or early evening, and to eat small amounts of light food at night-time. Snacking if you wake during the night is not a good idea. Your body may come to expect food at this time, and you will carry on waking up in the night to satisfy your hunger.
Lifestyle
The way we live can provide a crucial pointer to our sleep problems. Stress, shift work, smoking and jet lag can all be contributing factors. It can be hard to change the habits of a lifetime, but when it comes to sleep, small changes can go a long way.
must know
Sleep in ex-smokers
Sleep disturbances and related daytime symptoms may leave the ex-smoker less able to cope with everyday stress, therefore increasing the likelihood of relapse. Studies have found that ex-smokers complaining of broken sleep are the most vulnerable.
Stress
This is by far the most common cause of insomnia, and can be short-term (caused, say, by the arrival of a new baby) or prolonged (juggling a career and family, or caring for someone who is ill).
Stress has been with us since ancient times, when our forebears used the natural ‘fight or flight’ response to deal with threatening situations such as attack. The causes of stress may be different now but the basic response is still there. ‘Fight or flight’ increases breathing rate, heart beat, and the production of the stress hormones cortisol and adrenaline; mental awareness is heightened and blood rushes to the muscles; the body is on red alert to deal with whatever crisis it is faced with. Doctors acknowledge that we all need some degree of fight or flight in our lives because it satisfies a primitive urge for survival. But prolonged stress can have damaging effects on both health and sleep. It is well documented that long-term stress can lead to anxiety and depression – two major sleep disruptors that can be the cause of many sleep-related disorders (see Chapter 6). Acknowledging when things have got out of hand and taking stress-relieving measures is the only solution (see Chapter 5).
Smoking
Despite the well-known risks of smoking, this still remains a major problem – mostly due to the highly addictive nature of nicotine itself, which can make it extremely difficult for habitual smokers to stop. Withdrawal symptoms can begin quickly – often within a few hours of the last cigarette – leading to sleep disturbances. The brain’s nicotine receptors respond very rapidly to the lack of nicotine, which is why for habitual smokers the first cigarette of the day can bring the most relief, even though smoking in the night can cause disrupted sleep.
must know
NRT
Nicotine replacement therapy (NRT), which reduces the urge to smoke, is recognized as an effective aid to stop smoking, and increases cessation rates. Unfortunately, nicotine patches can sometimes be over-stimulating, leading to insomnia. The 24-hour patches are less problematic than the 16-hour ones, however.
The combined impact of the brain’s response to the lack of nicotine and the breathing problems that all smokers invariably suffer from mean that nicotine is most definitely not good for sleep.
Sadly, smoking is a vicious cycle that creates numerous problems. Many people start the habit because they find it useful for maintaining or increasing their alertness. (When inhaled, nicotine quickly stimulates the heart, brain and adrenal glands.) This is particularly true among young people and sufferers of sleep-related disorders. The need to boost alertness with nicotine reinforces the use of tobacco. Tobacco disturbs sleep, reducing daytime alertness, which in turn reinforces the use of tobacco. Apart from keeping you awake,