REVEALED: The foods and drinks to avoid if you want a good quality sleep – and the three nutrients that will transform your rest for the better
- A Sydney nutritionist has revealed the foods and drinks to avoid before bed
- Anthia Koullouros said processed foods, caffeine and alcohol should be avoided
- These foods and drinks can keep you up late at night and impact sleep
- It’s recommended consuming foods rich in calcium, magnesium and vitamin D
A naturopath has revealed the foods and beverages to avoid for a better night sleep.
Anthia Koullouros, resident naturopath at Mecca Australia’s George Street store in Sydney, said it’s ideal to stay clear of processed foods that do not contain any nutritional value and opt for fresh, healthy food instead.
Ms Koullouros also recommended avoiding alcohol and caffeinated drinks before bed, as this could keep you awake late at night.
Anthia Koullouros, resident naturopath at Mecca Australia’s flagship store, said it’s ideal to stay clear of processed foods that do not contain any nutritional value and opt for fresh, healthy food instead
‘Look for where caffeine is found in food and drinks, like cola, energy drinks, chocolate, green tea, black tea and in supplements,’ Ms Koullouros told Mecca.
‘Caffeine has a half-life of about six hours – in other words, after around six hours half of that caffeine is still swirling around in your brain: it’s a psychoactive stimulant, which means it increases activity in the brain.’
According to Healthline, caffeine can also impact your body in other ways and can lead to headaches, heartburn, irritability and jitters.
While many enjoy a glass of wine in the evening, alcohol can also impact your sleep in a negative way.
‘Alcohol fragments your sleep, so you wake up many more times throughout the night – and you wake up feeling unrefreshed,’ Ms Koullouros said.
In addition to consuming less processed foods, alcohol and caffeine, it’s recommended to consume foods that are rich in calcium, magnesium and vitamin D.
Hulled tahini, dairy products and sardines with bones are high in calcium, while leafy greens and almonds are high in magnesium.
High-quality pastured chicken eggs are also high in vitamin D.
NUTRIENT-RICH FOODS
Vitamin A – eggs, milk, carrots, sweet potatoes, and cantaloupe
Vitamin C – oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers
Vitamin E – avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens
Calcium – non-fat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines
Magnesium – spinach, black beans, peas, and almonds
Fibre – legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables
Potassium – bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens
Source: Family Doctor
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