Good sleep for good health

And the ones you may not be aware of ...

1. Restrict alcohol

Don't drink alcohol in at least the last 90 minutes before going to bed.  It reduces sleep quality. More than two drinks for men and one for women can reduce sleep quality by 40%.

2. Switch off light-emitting devices

Switch off electronic devices. The light suppresses your natural production of melatonin – the sleep hormone.

Ref: New Study Finds That the Wavelength of Light, Not Color, Impacts Sleep (sleepfoundation.org)

3. Daily exercise/activity

Exercise and physical activity during the day of at least 20 minutes improves sleep quality.

Ref: Healthy sleep needs a healthy day: boost exercise to beat your bedtime blues | ScienceDaily

4. Eat more plant foods

Increase the ratio of plant foods in your diet. There is evidence, quoted by The Sleep Foundation, that vegetarians sleep up to 30 minutes more a night.

5. Choose gut-friendly foods

Foods that benefit gut bacteria – like onions, garlic and fermented foods – are positive, because they help synthesise vitamins and neurotransmitters like GABA that are needed for sleep.

6. Don't eat for 2-3 hours before bed

Stop eating at least 2.5 to 3 hours before bedtime. Digesting food makes good sleep harder.

7. Avoid blood sugar spikes

Avoid all foods in the later evening that spike blood sugar levels – like sweet snacks or ice cream.

8. Increase foods that are linked to better sleep

Include in your everyday diet as many foods as you can that promote better sleep. They include oily fish (salmon, trout, sardines, mackerel), nuts, yogurt, leafy green vegetables and berry fruits.

9. Try to get more magnesium

There is good evidence that magnesium has a calming effect, may help stabilise blood sugar and may even reduce depression. And the bonus is it’s good for the heart.

An effective daily intake of magnesium is 400mg for an male adult/350mg for a female. There is magnesium in avocados, green leafy vegetables, nuts, seeds, legumes, and whole grains.

Ref: Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials - PubMed (nih.gov)

Ref: Magnesium and depression: a systematic review - PubMed (nih.gov).

If you buy a magnesium supplement, I suggest magnesium malate, because malate can help increase your cellular energy during the day, so it has a dual benefit. It may also help reduce recurring headaches. Malic acid is found in many fruits, including apples.

Alternatively look for magnesium bisglycinate, which contains glycine. Glycine has been shown to improve sleep quality by reducing non-REM (rapid-eye movement) sleep and lowering core body temperature, a process that’s necessary to fall asleep.

Ref: Body temperature and sleep - ScienceDirect

10. Valerian – a traditional herbal medicine

Valerian has been added to natural sleep aid supplements for many years – often in combination with passionflower, lavender, chamomile, and/or l-theanine.  Of these, chamomile has the best data.

Valerian root does seem to have some sleep benefits according to this meta-survey (a survey of multiple studies) – but not all results are consistent. However, valerian has been known to cause vivid dreams and gastrointestinal symptoms in some people.

A dose is about 400 mg. It’s licensed for sale in the UK as a traditional herbal medicine, and worth trying.

Ref: Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis - PMC (nih.gov).

11. Melatonin

Melatonin is a hormone that your body produces naturally. It signals to your brain that it’s time to sleep. Although melatonin supplements are NOT licensed for sale in the UK, supplements appear to be safe for adults when used for short periods, although more research is needed on their long-term effects.

One study found that a combination of magnesium, melatonin, and vitamin B was effective in treating insomnia regardless of the cause.

Ref: The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia - PMC (nih.gov)

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