Sleep expert lists foods stopping you from sleeping

A sleep expert has listed the types of food you should consider cutting out if you're having trouble catching those Z's. Get Laid Beds teamed up with sleep specialist Dr Katherine Hall for an in-depth look into what makes for a great night's sleep.

Dr Hall, PhD, is a Sleep Psychologist from Somnus Therapy, and specialises in tackling insomnia, a condition which affects around one in three people in the UK. Insomnia is especially common in older people, as sleep patterns change with age.

She believes switching up your diet might just be the solution to persistent sleeplessness. Foods such as spicy, salty and acidic foods are what people need to avoid in order to regularly sleep well.

Spicy Food

Dr Hall said: "Whether you're a fan of covering your Nando's with Extra Hot sauce or a spice hater that can barely stomach a jalapeno, spicy food and the amount of spice we have in our food, is a fairly divisive topic. That being said, for anyone struggling to sleep, avoid spicy foods altogether.

"Digesting the various spices and chillies you have in your curries or other hot dishes can severely disrupt our body's ability to thermoregulate, which essentially means managing our temperature. Capsaicin is the chemical in spicy food that causes our temperature to sky rocket, so combine this with the energy your body needs to digest the remainder of the meal and you can really struggle getting some solid sleep."

Salty Food

When it comes to salty food, Dr Hall points out: "This can often go under the radar when we talk to people about their nutrition and sleep. While some are obvious such as high sugar intake, salt can be overlooked. If you can't fall asleep or struggle to stay asleep, salt could be the root of the issue.

"Sodium-high meals result in fluid retention and increased blood pressure, making it hard for the body to switch off completely after eating snacks like crisps or salted nuts. This then results in something called superficial sleep, where the sleep isn't very deep and can often involve disturbances like going to the toilet more, as studies show this can be brought on more by too much salt in the diet."

Acidic Food

Dr Hall said: "This one may seem obvious to some and is sure to disappoint lovers of a glass of red wine shortly before bed, but if we take a deep dive into certain acidic foods, those struggling to sleep will want to avoid some more than others. Tyramine is an amino acid that is normally a great addition to anyone's diet as it stimulates natural brain activity."

For those of us looking to get more sleep however, it's something to avoid completely if possible. As Tyramine stimulates the production of norepinephrine, triggering the 'fight-or-flight' response and sending your body into a hyper-aroused state. Foods that are high in tyramine include tomatoes, aubergines, soy sauce, red wine and cheeses.

Dr Hall also made suggestions of the foods that can actually help promote a good sleep routine. Certain foods can be just as effective as other remedies in improving our sleep, and they come at a fraction of the cost or lifestyle change.

Cherries

Dr Hall said: "Tart cherry juice has been proven to hold many health benefits, not least helping with sleep. Cherries are naturally rich in melatonin, also known as the sleep hormone, so getting more of this in your system before bed can contribute significantly to a better routine."

Fatty Fish

Discussing fatty fish, Dr Hall said: "Lean, fatty fish such as tuna, salmon, mackerel and sardines are well documented to be extremely good for you, though their benefits to sleep can be missed. Their combination of high omega 3 and vitamin D levels are unmatched for producing serotonin, a chemical in the brain that causes happiness, relaxation and a strong link to sleep."

Bananas

This one may raise a few eyebrows and for good reason, as bananas are so heavily associated with starting the day as opposed to ending it. However, Dr Hall explains, bananas contain both tryptophan, an amino acid that promotes melatonin and magnesium, a muscle relaxant, both of which promote relaxation and sleep so put the crisps aside and have a banana before bed.