Sleep may be disturbed at this time of year, the thoughts of ghosts and goblins, scarey movies and the sound of fireworks may affect sleep. Here are some tips to help you find a peaceful night’s sleep:
- Eat good quality proteins at each meal
- Eat complex carbohydrates – oats, brown rice, quinoa, beans, pulses, lentils
- Eat good quality fats – olive oil, coconut oil, avocados, nuts and seeds
- Avoid white refined processed foods – sugar, white bread, pasta, cakes, chocolate and pastries – these spike your blood sugar increasing the risk of waking up in the middle of the night
- If you have trouble getting to sleep – try a sleep inducing snack before bed – banana on an oatcake or 1 slice of wholemeal toast spread with tahini
- 1 new potato – believe it not, this may work, new potatoes are rich in tryptophan, this is a chemical used by the brain, it is converted into another mood supporting chemical called serotonin and then this is converted into our sleep hormone called melatonin.
- Montmorency cherries are rich in melatonin – try CherryActive
- Eat foods rich in magnesium, vitamin B6 and zinc as they all help convert tryptophan into serotonin – green leafy vegetables, avocado’s, pumpkin seeds, chicken, fish, nuts, beans and brown basmati rice
- Switch off tablets and phones 1 hour before bed, the blue light tricks the mind into thinking its still day light.
- Have a relaxing Epsom Salts bath before bed, Epsom salts contain magnesium, a calming, relaxing mineral.
Halloween does not have to be all about sweets; in my day we duked for apples, and you were mega excited it you got a tangerine in your collection of goodies from the neighbours. Try to include healthy snacks for guisers (Halloween visitors) – apples, tangerines, dates, healthy chocolate brownies are examples of healthier treats plus the ones on this link. Last year I had a bowl of apples ready and I was pleasantly surprised at the reactions, question is will they be back this year? Oh and make them sing, say a poem tell a ‘good’ joke for their treat none of this trick or treat business.
Happy Halloween – with a scary laugh thrown in.