There are certain foods and drinks that should be avoided before bedtime due to their stimulant effect. There are alse foods that provide components which may actually help sleep, and herbs known to have sedative properties.

Avoid stimulants

Caffeine in coffee, cola, tea etc, herbs such as Ginseng, and nicotine in cigarette smoke all act as stimulants, which can delay or disrupt sleep patterns.

Caffeine may work by blocking the receptors for a chemical known as adenosine, which acts as a messenger to decrease the activity of nerve cells.  By blocking the uptake of adenosine, caffeine keeps nerves working at full speed.

Nicotine in cigarette smoke, as well as being a stimulant, has an adverse withdrawal effect overnight.  When smoking the first cigarette of the day, blood nicotine levels rise rapidly and with continued smoking will reach a steady state.  After the last cigarette at night, nicotine levels drop quickly until the morning when they are at their lowest.

It is this rapid drop in levels which occurs during the first stages of sleep that play a responsible role in the sleep disorder, causing reawakening.

Avoid regular, excess alcohol consumption

One unit of alcohol, (e.g. half a pint of beer) can produce a relaxing effect to help you sleep.  Excess alcohol on a regular basis should be avoided as, although it produces a knock-out effect immediately, it may lead to wakelfulness later.

Once the excess alcohol has been processed, the brain activity kicks in again with renewed vigour, resulting in waking in the early hours.  The second half of sleep is then disturbed.   Bedtime consumption can lead to unsteadiness if waking and walking in the middle of the night.

Can melatonin be obtained from the diet?

Certain foods contain traces of the hormone melatonin that helps regulate sleep, but the amount is too small to be of any significance.  It is found in oats, sweet corn, rice, tomatoes, and bananas.  Melatonin does, however, rely on serotonin for its production, which in turn relies on the supply of the amino acid tryptophan.

Tryptophan in the diet

Tryptophan can be obtained from the diet.  It is one of the essential amino acids, a building block of protein.  An increased tryptophan intake at night, from protein foods such as milk and meat, became the dietary advice for a good nights sleep.

Unfortunately it was discovered that delivering high levels of tryptophan into the brain for serotonin production was not as simple as eating protein foods.  As the tryptophan is part of a protein complex in the foods, other amino acids compete for the same entry point into the brain, therefore possibly decreasing the amount available.

A light carbohydrate snack before bedtime

Complex carbohydrates in the diet, provided by foods such as wholemeal bread, muesli, wholegrains and popcorn, are now considered the better option for a good night's sleep, as they raise the levels of tryptophan.  They stimulate the release of insulin, which acts by clearing other amino acids from the bloodstream, allowing a defined path for tryptophan to the brain.

Time for tea?

Heavy meals should be avoided just before bed, simply because they can cause indigestion.  Although digestion occurs during sleep, it is nowhere near as efficient as during the day. 

Regular night-shift workers suffer more digestive problems and ulcers.  A light snack is advisable, however, as hunger can wake you in the middle of the night.

B vitamins

The B complex vitamins, provided by wholegrain cereals, milk and meat in particular, are required for the efficient breakdown of carbohydrates.  They therefore optimise the benefit obtained from the light carbohydrate snacks which can prove a useful part of a sleep aid programme.

The B vitamins are essential for the pathways in the body that maintain the nervous system, hence they play a part in helping to cope with events in life, which so often initiate insomnia.

Herbs

Certain herbs such as valerian, chamomile, hops and lime tree flowers have been shown to have sedative properties and are often taken either internally as a herbal tea, or used within herbal pillows.

02/06/2009