Sleep is such an important biological process which is needed for our overall health and wellbeing. Having a fast paced lifestyle can often make it difficult to receive sufficient hours of rest. Not only is the amount of hours of sleep we get important but the sleep quality we are getting is just as important as those hours of crucial rest. For so many with long working days, children or parents to look after and high stress, achieving a restful night’s sleep can remain elusive. This can have an effect on our health, increasing our risk of developing high blood pressure, heart disease and diabetes. Fortunately, there are many ways we can help to achieve getting enough sleep and enhancing sleep quality.

Understanding the importance of sleep

Cognitive Function

Sleep is crucial for mental clarity, memory and mental health. Lack of sleep can lead to mood swings, difficulty concentrating and poor memory recall. Long term sleep deprivation can lead to anxiety, depression and has been linked with higher risk of developing dementia.

Weight management

Lack of sleep has also been liked to appetite regulation and metabolism. When we do not get enough sleep, our hunger hormones which stimulate the feeling of hunger and fullness become disrupted. We are more likely to eat more even when we don’t need to. This means to overconsuming and eventually weight gain.

Immunity

When we sleep, our immune system is able to produce cytokines, a protein which helps to target infections and inflammation. Studies show that those who do not get enough hours or poor quality of sleep, are more likely to get sick.

Essential Nutrients for Better Sleep

While various factors affect sleep, nutrition plays a big part more than people realise. Certain foods and nutrients can promote relaxation, regulate sleep cycles and support the production of melatonin and serotonin, two hormones vital for sleep.   

• Magnesium: This mineral is known for its calming effect on the nervous system. It aids in the activation of neurotransmitters that help regulate sleep, such as GABA. Magnesium rich foods include green leafy veg, whole grains, nuts, seeds and bananas. Most of us do not get enough magnesium in our diet; consider taking a good quality supplement or adding magnesium to an evening bath.  

• Tryptophan: This amino acid is a precursor for serotonin and melatonin, both of which are crucial to help us sleep. Foods rich in tryptophan include turkey, chicken, fish, eggs, dairy products and nuts. Including these foods at dinner time will help improve levels of serotonin and melatonin.

• Melatonin: This is a hormone produced in the pineal gland in response to darkness; this signals to our bodies that its time to wind down and relax. Certain foods contain natural melatonin, such has tart cherries, grapes, tomatoes and walnuts.

• Vitamin B6: This B vitamin also plays a role in serotonin production, which in turn regulates melatonin levels. Getting enough B6 can support melatonin production and improve sleep quality. Try foods such as salmon, chickpeas and bananas.

• Calcium: This mineral also aids in melatonin production. Calcium can be found in dairy products, dark leafy greens, almonds and fortified plant milks. Try drinking a warm glass of milk before bed to promote relaxation and better sleep.  

Tips to Improve Sleep Quality:

The evening is a time to relax and unwind after a long day whether you’ve been working all day or running around after the kids. Having a good evening routine before bed will ensure you are not mentally stimulated or raising stress levels. There are several things you can incorporate into your routine.

Have a consistent bedtime

Choose a time to go to sleep each night where possible and try to stick to it. By going to sleep at around the same time each night will enable to regulate the body’s internal clock, making it easier to fall asleep and wake up naturally.

Epsom bath

This is a great way to get more magnesium through the body, creating a relaxing physical state before bed. Take an Epsom bath twice per week in the evening before bed. If you don’t like baths, then you can do a foot soak instead.

Limit screen time

Avoid watching TV, or scrolling your phone all evening especially an hour before you are wanting to go to sleep. The blue light will interfere with the body’s natural melatonin production. Instead opt for reading a book or listening to an audiobook.

Limit stimulants

Taking stimulants such as caffeine, alcohol or sugar can interfere with sleep if consumed too late in the day. Foods high in sugar will spike blood sugar levels and cause crashes, making it harder to fall asleep. Even though alcohol may make you feeling sleepy initially, it will disrupt our sleep cycle later in the night; it interferes with deep sleep and REM sleep which is vital for feeling rested in the morning.  Depending on your sensitivity, try to take these earlier in the day or avoid where possible.

It may also be beneficial to sleep with blackout blinds to block out all light. Light is also a stimulant, which is responsible for raising our cortisol levels and waking us up in the morning. Whereas a dark environment will help to stimulate melatonin and sleep. If blackout blinds are not possible then a good alternative would be to wear a good eye mask.

Manage stress

One of the most important reasons for poor sleep is due to stress. Whilst incorporating a routine and sticking to it, it is also important to create a stress free environment at home where possible. Taking Epsom baths is a great way to reduce feelings of stress due to the magnesium content. A good quality magnesium supplement will also help to reduce feelings of stress and anxiety before bed. You may also find spraying lavender on your pillow helps relaxation. Avoid anything that may cause more stress than you need.

Practising stress reduction techniques such as yoga, meditation or even journaling may help to calm your mind and prepare your body for sleep. If you feel yourself constantly being overwhelmed, consider seeking support from a therapist or a counsellor.

By incorporating these nutrient-rich foods and adopting a good bed time routine, you can support better quality of sleep. Remember, consistency is key, so be patient and prioritise small steps to create the routine suitable for your lifestyle.