Gillian McKeith's Food Bible (266 page)

Sugar, refined carbohydrates, tea, coffee, alcohol, additives, nicotine, and any other drugs or stimulants. These can all stimulate the adrenal glands to produce stress hormones and can upset blood-sugar levels.

High-fat, heavy foods. These can increase body temperature, meaning sleep becomes difficult. They can also sit in the stomach and cause indigestion, which can also interfere with restful sleep.

HERBS AND SUPPLEMENTS

Take an herbal supplement containing relaxing herbs 30 to 60 minutes before going to bed. Passion flower, hops, skullcap, lime flowers, and Californian poppy are all relaxing herbs.

Jujube seeds or powder (open up capsule).

5-HTP half an hour before bed increases serotonin, which is a precursor to the sleep hormone melatonin.

The herb valerian may help for some in the short term, but acts as a stimulant for others.

Supplement with magnesium citrate. Magnesium is needed for muscle and nerve relaxation and is often deficient in our diets. Amino acid complex may help.

EXTRA TIPS

To keep blood-sugar levels stable, always have breakfast and eat small, regular meals and snacks during the day. Don’t have your last meal too late in the evening but have a small snack before you go to bed. A few hazelnuts or almonds work well.

Avoid eating a large meal in the evening.

If you are overweight then aim to lose weight. Being overweight increases your risk of snoring and sleep apnea, which can interfere with a good night’s sleep.

Avoid strenuous exercise within three hours of going to bed. Exercise raises stress hormones and testosterone, both of which can interfere with sleep patterns.

However, exercising during the day is great for aiding restful sleep. Try brisk walking, jogging, skipping, dancing, cycling, or aerobics.