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Fighting foods
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Sleepy head
Can't sleep? Don't despair. Five million people have trouble nodding off at night, according to the British Sleep Foundation. 'Eating late is one of the key reasons for insomnia,' says Dr McKeith. 'Often people eat a huge meal at 8.30pm and then expect to be asleep by 10.30pm when their stomachs are still full of food.'
The foods you eat can also cause sleeplessness. Foods containing the amino acid tyramine, commonly found in bacon, ham, sausage, cheese, aubergines, tomatoes, red wine, peppers, smoked meats, fish and, unfortunately, chocolate - can all keep you awake at night.
If you're waking-up in the middle of the night with restless or twitchy legs, you may be deficient in magnesium. Magnesium helps control muscles, and low levels result in night cramps, and sleep blues.
Beat insomnia action plan
Adapt your daily diet so that you eat more at breakfast and lunch than at dinner. Try to avoid alcohol, caffeine and refined sugars for at least two hours before bedtime.
Cut out foods containing tyramine from your evening meal and substitute hot chocolate with a cup of hot milk with grated nutmeg - both of which contain natural sleep remedies. Milk contains a sleep-inducing amino acid trytophan, which explains why drinking hot milk before bedtime does actually make sense. Nutmeg contains another naturally occurring chemical that can induce drowsiness called myristin. Herbal teas containing valerian and camomile act to soothe the senses and help lull you to sleep.
Other sleep-friendly foods include bananas, chopped dates, turkey, cottage cheese and almonds.
Up your energy
If your energy levels flag in the afternoon, take a look at your diet. It's likely you are eating too much fat and not enough fibre. Fatty meals take longer to digest leaving you feeling sluggish and tired.
'Eat little and often to keep your blood sugar levels stable,' says Edgson. 'Never skip meals, and eat snacks that are slowly released into the body. This means you shouldn't reach for chocolate, sugary or artificially sweetened foods and drinks, which simply prop you up for half an hour, before leaving you feeling worse than before. Basing your lunch around protein will slow down the release of energy from your food.'
Check you are drinking enough water. Even slight dehydration will affect mental and physical performance leaving you feeling tired and groggy. 'Feeling thirsty signals that you are already quite dehydrated,' says Edgson.
Energy-boosting action plan
Drink at least two litres of water a day, eat several small meals a day and cut back on sugar, alcohol and caffeine. Try eating a lean protein-based lunch, such as chicken salad. Keep slow-release energy snacks such as rye bread, cottage cheese, fresh and dried fruits, vegetables and nuts to hand. Try to eat every 3 hours throughout the day to keep your blood sugars steady.
Sleepy head
Can't sleep? Don't despair. Five million people have trouble nodding off at night, according to the British Sleep Foundation. 'Eating late is one of the key reasons for insomnia,' says Dr McKeith. 'Often people eat a huge meal at 8.30pm and then expect to be asleep by 10.30pm when their stomachs are still full of food.'
The foods you eat can also cause sleeplessness. Foods containing the amino acid tyramine, commonly found in bacon, ham, sausage, cheese, aubergines, tomatoes, red wine, peppers, smoked meats, fish and, unfortunately, chocolate - can all keep you awake at night.
If you're waking-up in the middle of the night with restless or twitchy legs, you may be deficient in magnesium. Magnesium helps control muscles, and low levels result in night cramps, and sleep blues.
Beat insomnia action plan
Adapt your daily diet so that you eat more at breakfast and lunch than at dinner. Try to avoid alcohol, caffeine and refined sugars for at least two hours before bedtime.
Cut out foods containing tyramine from your evening meal and substitute hot chocolate with a cup of hot milk with grated nutmeg - both of which contain natural sleep remedies. Milk contains a sleep-inducing amino acid trytophan, which explains why drinking hot milk before bedtime does actually make sense. Nutmeg contains another naturally occurring chemical that can induce drowsiness called myristin. Herbal teas containing valerian and camomile act to soothe the senses and help lull you to sleep.
Other sleep-friendly foods include bananas, chopped dates, turkey, cottage cheese and almonds.
Up your energy
If your energy levels flag in the afternoon, take a look at your diet. It's likely you are eating too much fat and not enough fibre. Fatty meals take longer to digest leaving you feeling sluggish and tired.
'Eat little and often to keep your blood sugar levels stable,' says Edgson. 'Never skip meals, and eat snacks that are slowly released into the body. This means you shouldn't reach for chocolate, sugary or artificially sweetened foods and drinks, which simply prop you up for half an hour, before leaving you feeling worse than before. Basing your lunch around protein will slow down the release of energy from your food.'
Check you are drinking enough water. Even slight dehydration will affect mental and physical performance leaving you feeling tired and groggy. 'Feeling thirsty signals that you are already quite dehydrated,' says Edgson.
Energy-boosting action plan
Drink at least two litres of water a day, eat several small meals a day and cut back on sugar, alcohol and caffeine. Try eating a lean protein-based lunch, such as chicken salad. Keep slow-release energy snacks such as rye bread, cottage cheese, fresh and dried fruits, vegetables and nuts to hand. Try to eat every 3 hours throughout the day to keep your blood sugars steady.
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