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bedtime snacksFOOds tO HeLP yOu sLeePWords by Siobhan Moylan

What you eat plays a role in the quality of your slumber. Here’s how a little dietary adjustment can help you achieve the best possible rest.

If you’ve given up counting sheep to help you nod off, you may want to consider how what you eat can affect your quality of sleep. Nutritionists and sleep experts say there is a clear

correlation between slumber and your diet.Associate professor Delwyn Bartlett,

psychologist and insomnia specialist at the Woolcock Institute of Medical Research in Sydney, says there’s a fine balance to catching the right amount of rest each night. “We need about seven hours of sleep a night – too little or too much is associated with increased morbidity and mortality,” she says. “If you get less than six and a half hours or more than eight and a half hours, that’s not healthy. Long sleeping has been associated with severe depression, and a lack of sleep with decreased mental alertness.”

Studies have shown that not getting enough sleep can lead to weight gain, poor metabolism, low libido, loss of productivity at work, and absenteeism. Bartlett says, “There’s also an [associated] increase in cardiovascular disease and type 2 diabetes, [plus] you’re more likely to have a car accident or be involved in risk-taking behaviour if you’re not sleeping properly.”

Insomnia is surprisingly common: “Insomniacs are classified as those who have trouble getting to sleep, staying asleep or waking too early,” says Bartlett. “If getting to sleep takes more than 30 minutes, occurs more than three times a week and happens for more than a month, you have insomnia. Normally it develops when you’re stressed, and most people will suffer from it at some point in their lives.”

Recent research suggests that up to one third of Australians may have at least one insomnia symptom. Women report symptoms nearly twice as often as men.

So, can we adjust out diets for better sleep? Is there wisdom in the childhood convention of warm milk before bed? Senior nutritionist from Nutrition Australia Aloysa Hourigan commends it, explaining that “milk has L-tryptophan (or tryptophan) in it – an amino acid that has a sedative-like effect – and also calcium, which helps the brain use tryptophan. Anything with calcium is good before bed, so if you don’t like milk, then yoghurt, cheese or custard are good substitutes.”

There’s also a lesson in observing the Italian tradition of a siesta after a

lunch of pizza or pasta. Bartlett says the messages we get about steering clear of carbohydrates at night aren’t helpful.

“A small carbohydrate snack before bed is good for sleep because it aids in the uptake of tryptophan, which is the precursor to the mood neurotransmitter serotonin which you need to make melatonin,” she says. “Melatonin is our sleep hormone and we need the secretion of it in order to go to sleep because it has a very slight, sleepy effect. Importantly, melatonin lowers your body temperature and you can’t go to sleep – or stay asleep – unless your body temperature starts to fall and continues to fall.”

Tryptophan uptake occurs when it is combined with carbohydrates, “so a small amount of carbohydrate, like a handful of rice or pasta, a small piece of toast or a plain biscuit is good”.

turkey Turkey is a good source of tryptophan. Tryptophan works as a precursor for sleep-inducing neurotransmitters such as serotonin and melatonin.

custard & yoghurt Both make a tasty dessert or suppertime treat. Calcium, magnesium and tryptophan are combined to help produce sleep hormones more effectively.

soy productsSoy foods such as tofu and soybean nuts contain tryptophan and make for a good evening snack. Tofu and bean curd are also good sources of calcium.

chicken Chicken promotes sleep because of its high tryptophan levels. A little chicken on a slice of toast as a night-time snack can be helpful for a restful sleep.

OatsMelatonin – our sleep hormone – is found in oats. Turn your life upside down and replace a heavy, difficult-to-digest dinner with a bowl of porridge.

LegumesLegumes such as split peas and lentils offer a fibre- and protein-rich source of tryptophan. Lentil soup is a great dinner idea for the sleep deprived.

nuts & seedsIf you feel the need for a snack before bed, try a handful of raw Brazil nuts, almonds, cashews or seeds. They contain magnesium, which is a muscle relaxant.

eggsEggwhites are another excellent example of a quick and easy food to prepare to aid a peaceful night’s sleep. Eat them boiled, scrambled or poached.

cherries Cherries are one of the only food sources of melatonin, an antioxidant that helps the body regulate circadian rhythms, and can help you to sleep better.

milkHave a warm milk, which contains tryptophan and calcium, before bed to help you to drift off. Cheese, salmon and broccoli are also good calcium sources.

Pasta & rice A handful of carbohydrate close to bedtime is fine. Combining carbohydrates with foods containing tryptophan aids the amino acid’s uptake by the brain.

bananasPotassium may assist deep, slow-wave sleep. The link isn’t firmly established but, if so, bananas, which also contain tryptophan, may be doubly good for sleep.

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Cook Cherries are a good source of melatonin. Try a batch of cherry biscotti – the perfect after-dinner treat.

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Consider putting these foods on the night-time menu. They’re healthy, yummy and may even help you to get a restful night’s sleep.