As we age, the importance of a good night's sleep becomes even more paramount. It's the time when our bodies repair themselves, our memories consolidate, and we recharge for the day ahead. However, what we consume before hitting the hay can significantly impact the quality of our slumber. Renowned sleep scientist Dr. Cheri Mah has shed light on the dietary culprits that can turn our restful night into a restless ordeal.

Dr. Mah, based in San Francisco, California, shared her insights on the Diary Of a CEO podcast, hosted by Steven Bartlett. She emphasized that certain foods and drinks can be the arch-nemesis of a peaceful night's sleep. The list of sleep saboteurs includes alcohol, caffeine, fried foods, sugary carbs, and tomato-based foods. These can trigger acid reflux or cause more awakenings throughout the night, thus affecting the quality of your sleep.

The connection between our diet and sleep is becoming clearer, as Dr. Mah points out. Our gut's response to what we eat can influence our sleep patterns and, consequently, our functioning the next day. Sleep deprivation studies have shown that when we're tired, we're more likely to reach for quick fixes like cookies and ice cream, which can further disrupt our sleep cycle.

Sleep scientist Dr Cheri Mah advised avoiding alcohol, caffeine, fried foods, sugary carbs, and tomato-based foods before bed to improve sleep quality and prevent acid reflux. Credit: Shutterstock

But it's not all doom and gloom. Dr. Mah offers practical advice for winding down before bed to ensure better sleep. She suggests spending 10 minutes processing your thoughts in dim light outside of bed, which could involve stretching or deep breathing exercises. These activities activate the parasympathetic nervous system, which helps the body relax after stress, countering the effects of the sympathetic system known for its fight-or-flight response.

Journaling or writing a to-do list can also be beneficial, as it helps to calm a racing mind. Dr. Mah likens the process to slowing down a car gradually before coming to a stop—it's much easier on the system than slamming on the brakes.

Beyond individual habits, Dr. Mah also touched on societal factors that affect sleep, such as school start times. She highlighted recent changes in California, where schools have shifted to later start times. This change is based on evidence showing that when students are better rested, they have higher attendance rates, improved grades, fewer mental health issues, and reduced car accidents. As teenagers' body clocks naturally shift to favor later bedtimes and wake times, aligning school schedules with their biological rhythms can help prevent sleep debt and set them up for success.

For our members at the Seniors Discount Club, this information is a gentle reminder that our evening routines and diet choices play a significant role in our sleep quality. It's worth considering a light, balanced meal in the evening and avoiding those sleep-disrupting foods and drinks. And while we may not be in school, the principle of aligning our schedules with our natural sleep patterns holds true at any age.

So, before you indulge in that late-night snack or nightcap, think about how it might affect your night. A few simple changes could make all the difference in achieving the restorative sleep that's so crucial for our well-being.

Key Takeaways

• Sleep scientist Dr Cheri Mah highlighted foods to avoid before bed to optimise sleep quality, including alcohol, caffeine, fried food, sugary carbs, and tomato-based foods as they can cause acid reflux.
• Dr Mah emphasised the interconnectedness of diet, gut response, sleep quality, and daytime functioning and pointed out that sleep deprivation can lead to poorer food choices like grabbing for cookies and ice cream late at night.
• To wind down before bed, Dr Mah recommended spending time in dim light processing thoughts, stretching, practicing deep breathing exercises to activate the parasympathetic system, or journaling to improve sleep preparation.
• Dr Mah stated research shows that schools start too early for teenagers, arguing that later start times result in better-rested students who have higher attendance, better grades, fewer mental health issues, and are involved in fewer car accidents.

We'd love to hear from you, our wise and experienced readers. Have you noticed certain foods affecting your sleep? What evening rituals help you drift off to dreamland? Share your tips and experiences in the comments below, and let's help each other enjoy a better night's sleep!

 

[Vickers]

I do 4-7-8 - HELPS a lot

How To Do the 4-7-8 Breathing Exercise

Breathwork techniques like 4-7-8 breathing can help you tap into your inner calm. Here’s how to do this soothing style of breathing and what health benefits it can provide.

health.clevelandclinic.org