The Sleep Diet

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Limit white carbs. Simple carbohydrates are quickly broken down into sugar and can have a big effect on blood glucose levels. This can increase your need to go to the toilet and can make you feel warm or unsettled. Avoid white bread, pasta, cake and sweets and look for hidden sugars in processed foods.

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For the teriyaki sauce: 4tbsp soy sauce; 4tsp mirin; 1tbsp clear honey; 1tbsp diced fresh root ginger; 2 garlic cloves, crushed. Add spring onions, broccoli and mushrooms. Stir-fry for five minutes. Combine with the veg and remaining sauce. Heat for two minutes then divide the mixture between four plates.

Season with sea salt and black pepper.

Add chia seeds and parsley and season lightly with salt and pepper. Pour in the egg mixture and stir with a wooden spoon until the eggs scramble and set. Crumble: 85g butter; g plain flour; 60g rolled oats; 4tbsp ground almonds; 60g brown sugar; 2tbsp pumpkin seeds. Bring to the boil, reduce heat and simmer gently for 10 minutes.

Add to cherries and stir until it thickens. Add lemon juice to taste and spoon into a baking dish. Sprinkle with 3tsp cold water and stir to create small clumps. Bake in preheated oven for 30—35 minutes. Serve hot with creme fraiche. To order a copy call the Express Bookshop on or visit expressbookshop. The National Sleep Foundation recommends adults get between seven and nine hours a night.

Magnesium This important mineral is needed for quality sleep and helps to activate neurotransmitters that are responsible for calming the mind and body. Potassium A muscle and nerve relaxant, potassium aids good digestion.

Other Sleep Sites

Tryptophan An amino acid a building block of protein this regulates mood and has a natural sedative effect. OK, so I know you're desperate to read about the dietary aspect of the study, and the diet diaries threw out some interesting findings. For example, the individuals who did manage to attain an extended sleep pattern reported eating 10 fewer grams of free sugars, as well as fewer carbohydrates , per day. But before we all get too excited and rush out to buy new mattresses, it's important to note that the study is just a pilot. It involved 21 people, only 18 of whom extended their time in bed, and it took just over 1 week to complete.

The Best Times to Eat to Lose Weight

Having said that, because sleep is a known risk factor for many diseases, it's important to build on these limited foundations. Further research needs to identify whether or not it is possible to make meaningful changes to sleep habits in this way. As lead researcher Haya Al Khatib says, "We have shown that sleep habits can be changed with relative ease in healthy adults using a personalized approach. This further strengthens the link between short sleep and poorer-quality diets that has already been observed by previous studies.

They plan to extend their foray into sleep modification and diet.

Community Guidelines

Al Khatib continues, "We hope to investigate this finding further with longer-term studies examining nutrient intake and continued adherence to sleep extension behaviors in more detail [ So, for now, we should take the findings with a pinch of salt; a lot more work will be needed to firm up the conclusions. That being said, it's now well-established that as a nation, we need more sleep — so you may as well give it a try.

Just to throw one final cat among the sleep-deprived pigeons, there is also some evidence that sleeping for too long increases mortality risk. As ever, moderation is key. Not too much, not too little.

How Sleep Impacts Your Diet and Weight |

On a personal note, I have 1-year-old twins, so the chances of me ever getting enough sleep are incredibly slim — unlike my waistline. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Privacy Terms Ad policy Careers.

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Eat Well, Sleep Well: How Diet Affects Your Sleep

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