Foods backed by science to help you sleep better

It is official; we do not sleep enough. But, it is not all bad news. If you suffer from insomnia, nutritional therapist Rick Hay brings you the best foods to help you sleep.

People have been using food and herbs traditionally for centuries to help them nod off, from cups of hot milk to chamomile tea. Now, we are starting to understand the reasons behind some of the foods that help calm the body and promote a restful night’s sleep.

Here, in a piece for Healthista, the lecturer in weight management at the College of Naturopathic Medicine in London, United Kingdom (U.K.) explains what you should eat.

GREEN, BLACK AND WHITE TEA
Certain amino acids found in foods can help with sleep by nourishing the nervous system. One of those being closely studied right now is L-theanine, dubbed ‘the relaxation amino acid’ and found in green tea, black tea, white and matcha green teas.

L-theanine is an amino acid found to enhance sleep and also help reduce anxiety in a growing number of scientific papers. A 2008 study in Asia Pacific Journal of Nutrition examined the brain activity of healthy adults after they consumed L-theanine and found it increased alpha brainwave activity.

Alpha waves are brainwaves that promote relaxation. 400mg of L-theanine taken as a supplement has also been found to help sleep quality in young boys with ADHD.

In a randomised, placebo-controlled study published in Alternative Medicine Review in December 2011, 98 boys aged 8-12 were given 400mg of L-theanine daily for six weeks.

Their ADHD-related disturbances in sleep appeared to be reduced. What is more, a significant improvement in sleep efficiency (that means more time asleep relative to awake) and movement during sleep was also observed in the boys during the study.

GINGER
Ginger calms the stomach, via a chemical ingredient called gingerol, which helps with stomach contractions.

It also relaxes the system generally and is also a good circulatory tonic. One randomised controlled study published in the journal Complementary Therapies in Medicine looked at the effects of taking a supplement containing ginger and showed that it reduced the time it took for insomniacs to fall asleep.

Ginger is a great overall tonic for the nervous system too.

A 2010 study published in the journal Bioorganic and Medicinal Chemistry found that ginger might bind to the brain’s serotonin receptor, which could have a calming effect on anxiety. Serotonin is the brain’s feel good neurotransmitter.

LEMON, LIME AND BLOOD ORANGE
Lemon, lime and blood orange are rich in vitamin C. This is not just an immune booster but also nourishes the adrenal glands.

When you nourish your adrenal glands the system calms down which can help with the anxiety and stress that can cause insomnia. Studies have also shown that a lack of vitamin C could contribute to sleep loss.

CHAMOMILE
The health benefits of humble chamomile tea have been shown to be wide-ranging, from anti-inflammatory properties to wound healing, anti-diabetes and even benefits to the common cold and cardiovascular health.

It is best known for its effect on sleep and that’s not without some great evidence, thanks to a flavonoid it contains called apigenin and that has anti-anxiety properties.

It binds to receptors in the brain that increase levels of GABA, a neurotransmitter that can have a calming and sedative effect. In a fascinating though small study, ten cardiac patients fell into a deep sleep for 90 minutes after drinking chamomile tea and it has been shown in another study on sleep disturbed rats to have hypnotic effects.

What is also interesting to note is that the inhalation of chamomile as an essential oil could also help calm you down before bed. In one study, inhaling chamomile powder decreased blood levels of ACTH in overactive rats.

ACTH is a substance that stimulates levels of the stress hormone cortisol. So it’s not just your granny’s old wives tale after all.

CINNAMON
Cinnamon nourishes the nervous system by calming the blood sugar levels. Indeed, repeated research has shown it can even help lower the blood sugar levels of type 2 diabetics.

This is important from an insomnia perspective because often if you find yourself waking up in the small hours, it could be down to blood sugar spikes that subsequently wake you up as your blood sugar drops. A small bowl of porridge with cinnamon before bed or even a little cinnamon in some chamomile tea could make early morning waking easier.

LIQUORICE
Liquorice has long been used by naturopaths as a herbal medicine for depression and anxiety. Liquorice is known by people that study botanical medicine as an adrenal gland tonic. Your adrenal glands are responsible for the release of stress hormones and a busy high-pressure lifestyle can quickly leave them depleted, causing anxiety and depression.

Adrenal tonic herbs or plants help to nourish the adrenals and calm a frazzled system. Be careful that you don’t take too much liquourice though as it can promote energy production as well.

But research conducted on mice in 2012 published in the journal Bioorganic Medicine and Chemistry found that the active ingredient in liquorice called gabrol, a flavonoid, could help bind to GABA receptors in the brain which stimulate relaxing alpha waves and led to the mice in the
study getting deeper and longer sleep.

PASSIONFRUIT
Another favourite is passion flower or passion fruit, this has had a lot of traditional use over time for calming the nervous system. Passionfruit and passionflower contain a compound called harman that has a hypnotic and sedative effect, which has been shown to help insomnia and anxiety.

It is also been shown to help decrease anxiety and the quality and depth of sleep.

LUCUMA
This South American sub-tropical fruit is literally jam-packed with nutrients. Good news is, the powdered form tastes quite sweet, a little like maple, so can be used as a natural sweetener. Even better, it balances blood sugar instead of spiking it – as sugar does – because it has a low Glycaemic Index (GI). Having a low GI means it could help balance blood sugar before bed.

This is important because if you eat foods with a high GI before bed – this includes white pasta, rice and bread – you could, end up with spiking sugar levels in the middle of the night, which can lead to waking up with a start and not being able to get back to sleep.

Interestingly, a 2014 study published in the Journal of Cosmetic Dermatology found that lucuma oil applied topically could potentially help with wound healing.

BAOBAB
Like citrus, baobab is a rich source of vitamin C, potassium and B complex vitamins. Because B vitamins are so important for the healthy functioning of the nervous system, a lack of them can cause problems including insomnia as well as depression. Potassium is helpful to help you stay asleep, research suggests.

One study, published in the journal Cell in 2015 found that potassium could help regulate the body’s sleep/wake cycle, also known as circadian rhythm, which ensures we fall asleep and wake up when we when we need to.

• This article published in DailyMailUK Online originally has been reproduced with the permission of Healthista.