{"id":10428,"date":"2017-12-15T10:47:07","date_gmt":"2017-12-15T10:47:07","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=10428"},"modified":"2018-01-09T14:13:41","modified_gmt":"2018-01-09T14:13:41","slug":"is-your-diet-affecting-sleep","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/is-your-diet-affecting-sleep","title":{"rendered":"Is what you eat affecting your sleep?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]Feel like you could do with a good night\u2019s sleep? Well, you\u2019re not alone. Many people suffer from poor sleep during the winter months (especially over the Christmas holidays). One big reason for this that people often overlook is diet.<\/p>\n<p>Eating too much (who isn\u2019t guilty of a little festive indulgence!?), lacking key nutrients in your diet (unsurprisingly, bacon-wrapped sausages don\u2019t have that many nutrients), and drinking too much (sorry) can all have a negative impact on the quality of our sleep.<\/p>\n<p>Getting a good night\u2019s sleep is <i>essential<\/i> for maintaining our health. Prolonged periods of bad sleep can compromise the immune system and are a risk factor for heart disease, diabetes, obesity and shortened life expectancy (NHS).<\/p>\n<h2>Some of the symptoms associated with poor sleep are:<\/h2>\n<ul>\n<li>General fatigue<\/li>\n<li>Depression<\/li>\n<li>Anxiety<\/li>\n<li>Irritability<\/li>\n<li>Frequent illness<\/li>\n<li>Lack of concentration and inability to cope with simple tasks<\/li>\n<li>Weight gain<\/li>\n<\/ul>\n<h3>\u201cOne third of Britons now sleep for just five-to-six hours per night.\u201d <i>(The Sleep Council)<\/i><\/h3>\n<h2><b>So how much sleep do we need?<\/b><\/h2>\n<p>There\u2019s no definite number of hours you should sleep each night \u2013 we\u2019re all a little different. It\u2019s generally recommended that we need roughly 8 hours of good quality sleep (NHS). If you feel tired most of the day, the chances are that you haven\u2019t had enough sleep!<\/p>\n<p>According to research carried out by The Sleep Council (yes, that\u2019s a real thing!), one third of Britons now sleep for just five-to-six hours a night. One in three adults also suffer from poor sleep or insomnia. Sleeping less than 5 hours a night is considered to be a very poor night\u2019s sleep.<\/p>\n<h2><b>Why are people sleeping badly? The main reasons:<\/b><\/h2>\n<p><b>Electronic Insomnia:\u00a0<\/b>Exposure to blue lights from computers, iPads and smartphones stops our bodies from secreting the hormone melatonin, which plays a critical role in when we fall asleep and when we wake up.<\/p>\n<p><b>Diet and nutrition<\/b>: Eating the wrong foods (and at the wrong times) can significantly affect our sleep.<\/p>\n<p>Almost half of Britons say that\u00a0<b>stress<\/b>\u00a0or worry keep them awake at night.<\/p>\n<p><b>Medication<\/b>: Some medication can contribute to insomnia<\/p>\n<p><b>Poor lifestyle<\/b>: Lack of exercise, being overweight and overconsumption of alcohol are the main culprits here.<br \/>\n<b><br \/>\nShift work<\/b>: This disrupts your natural sleep cycle.<\/p>\n<p><b>A snoring partner!<\/b><\/p>\n<p><b>Indigestion<\/b> and acid reflux.<\/p>\n<h2><b>5 Nutrition tips for a good night\u2019s sleep<\/b><\/h2>\n<p><strong>1.<\/strong>\u00a0<b>Avoid eating late at night. <\/b><\/p>\n<p>Especially food which is hard to digest, such as those high in saturated fat like red meat and cheese (hence the belief that cheese gives you weird dreams!).<\/p>\n<p><strong>2.<\/strong>\u00a0<b>Avoid stimulants 3 to 4 hours before bedtime<\/b>.<\/p>\n<p>Caffeinated drinks, and sugary food and drink all interfere with sleep patterns. Alcohol may help you to fall asleep \u2013 but it\u2019s also makes you more likely to wake up a few hours later.<\/p>\n<figure id=\"attachment_10474\" aria-describedby=\"caption-attachment-10474\" style=\"width: 1080px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10474 size-full\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Martini-1.gif\" alt=\"martini gif\" width=\"1080\" height=\"1080\" \/><figcaption id=\"caption-attachment-10474\" class=\"wp-caption-text\">A night cap might not be such a good idea&#8230;!<\/figcaption><\/figure>\n<p><strong>3.<\/strong>\u00a0<b>Avoid tyramine containing foods just before bed.<\/b><\/p>\n<p>Tyramine stimulates adrenaline, which may disrupt your sleep. It accumulates in foods over time, so is particularly high in food like cured meat, aged cheese and pickled produce. However, it\u2019s also found in: tomatoes, aubergine, courgettes, spinach and potatoes.<\/p>\n<p><strong>4.<\/strong>\u00a0<b>Include foods which are rich in tryptophan<\/b>, <b>B3<\/b> <b>and<\/b> <b>B6<\/b>.<\/p>\n<p>Tryptophan is an amino acid which converts to serotonin, a neurotransmitter which induces sleep. B6 and B3 are required for the conversion of tryptophan to serotonin.<\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10469\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B6-1.jpg\" alt=\"B6 ingredients\" width=\"833\" height=\"298\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B6-1.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B6-1-300x107.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B6-1-768x275.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10467\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B3.jpg\" alt=\"\" width=\"833\" height=\"298\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B3.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B3-300x107.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/B3-768x275.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10472\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Tryptophan.jpg\" alt=\"Tryptophan ingredients\" width=\"833\" height=\"298\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Tryptophan.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Tryptophan-300x107.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Tryptophan-768x275.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/p>\n<p><b>5. Eat plenty of magnesium and calcium rich foods<\/b>.<\/p>\n<p>Both of these minerals have a tranquilising effect.<\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10471\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Magesium.jpg\" alt=\"Magnesium ingredients\" width=\"833\" height=\"298\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Magesium.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Magesium-300x107.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Magesium-768x275.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10470\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Calcium.jpg\" alt=\"Calcium ingredients\" width=\"833\" height=\"298\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Calcium.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Calcium-300x107.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/Calcium-768x275.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/p>\n<h2><b>Sleep promoting evening snack suggestions:<\/b><\/h2>\n<ul>\n<li>A cup of warm milk or almond milk with an oat cake.<\/li>\n<li>A small bowl of plain yoghurt with some seeds and chopped banana.<\/li>\n<li>A slice of wholemeal bread with nut butter.<\/li>\n<li>A slice of <a href=\"https:\/\/www.gousto.co.uk\/blog\/easy-banana-bread-recipe\">this banana bread<\/a>.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.gousto.co.uk\/blog\/easy-banana-bread-recipe\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10436\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/BananaBread_29597.jpg\" alt=\"easy banana bread recipe\" width=\"1757\" height=\"1316\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/BananaBread_29597.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/BananaBread_29597-300x225.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/BananaBread_29597-768x575.jpg 768w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/BananaBread_29597-1024x767.jpg 1024w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/a><\/p>\n<h2><b>Bonus: 7 lifestyle tips for better sleep<\/b><\/h2>\n<ol>\n<li><b>Do not look at computer<\/b>, smart phone or iPad just before bed.<\/li>\n<li><b>Try and go to bed around the same time<\/b> every night.<\/li>\n<li><b>Exercise regularly.<\/b><\/li>\n<li><b>Keep the bedroom dark and cool.<\/b><\/li>\n<li><b>Epsom salts in a bath<\/b> can help you to relax.<\/li>\n<li><b>Keep a notebook by your bed<\/b> and write a list of what you need to do the next day.<\/li>\n<li><b>Meditate while in bed.<\/b>\u00a0There are a number of good apps that can help you with this. Wind down for at least\u00a0an hour before bed.<\/li>\n<\/ol>\n<p>Eating a well-balanced diet, managing stress, taking regular exercise and sticking to a good night time routine with no electronic devices will definitely improve your chances of getting a good night\u2019s sleep!<\/p>\n<hr \/>\n<h4>Want to sleep well, eat well and wake well in 2018? Gousto have teamed up with Simba Sleep and Lumie\u00a0\u00a0\u2013 we&#8217;re giving away an amazing prize bundle\u00a0in a\u00a0<a href=\"https:\/\/simbasleep.com\/pages\/supercharge2018\">January competition<\/a>!<\/h4>\n<h4>The winner will get:<\/h4>\n<ul>\n<li>A Simba Hybrid mattress<\/li>\n<li>12 months of Gousto food boxes<\/li>\n<li>4 x Lumie Bodyclock lights<\/li>\n<\/ul>\n<h4>It takes just seconds to enter\u00a0\u2013 <strong><a href=\"https:\/\/simbasleep.com\/pages\/supercharge2018\">visit the competition page now<\/a><\/strong> for your chance to win!<\/h4>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text]Feel like you could do with a good night\u2019s sleep? Well, you\u2019re not alone. Many people suffer from poor sleep during the winter months (especially over the Christmas holidays). One big reason for this that people often overlook is diet. Eating too much (who isn\u2019t guilty of a little festive indulgence!?), lacking key nutrients in &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.gousto.co.uk\/blog\/is-your-diet-affecting-sleep\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Is what you eat affecting your sleep?&#8221;<\/span><\/a><\/p>\n","protected":false},"author":21,"featured_media":10437,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[532],"tags":[546],"class_list":["post-10428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-get-healthy","tag-healthy-choices"],"acf":[],"featured_image_src":"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/What-you-eat-before-sleep-.jpg","author_info":{"display_name":"Jessica","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/jessica"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is what you eat affecting your sleep? | Gousto Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gousto.co.uk\/blog\/is-your-diet-affecting-sleep\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is what you eat affecting your sleep?\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_column_text]Feel like you could do with a good night\u2019s sleep? Well, you\u2019re not alone. Many people suffer from poor sleep during the winter months (especially over the Christmas holidays). One big reason for this that people often overlook is diet. Eating too much (who isn\u2019t guilty of a little festive indulgence!?), lacking key nutrients in &hellip; Continue reading &quot;Is what you eat affecting your sleep?&quot;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gousto.co.uk\/blog\/is-your-diet-affecting-sleep\" \/>\n<meta property=\"og:site_name\" content=\"Gousto Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/goustocooking\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/goustocooking\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-15T10:47:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-09T14:13:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2017\/12\/What-you-eat-before-sleep-.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/www.twitter.com\/goustocooking\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep\"},\"author\":{\"name\":\"Jessica\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/3005193d53d05beaad823d0d2e6bd9e6\"},\"headline\":\"Is what you eat affecting your sleep?\",\"datePublished\":\"2017-12-15T10:47:07+00:00\",\"dateModified\":\"2018-01-09T14:13:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep\"},\"wordCount\":837,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/gousto.gurucloud.co.uk\\\/wp-content\\\/uploads\\\/2017\\\/12\\\/What-you-eat-before-sleep-.jpg\",\"keywords\":[\"healthy choices\"],\"articleSection\":[\"Get healthy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep\",\"url\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/is-your-diet-affecting-sleep\",\"name\":\"Is what you eat affecting your sleep? 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Well, you\u2019re not alone. Many people suffer from poor sleep during the winter months (especially over the Christmas holidays). One big reason for this that people often overlook is diet. 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