Q&A: "The clock change in the Autumn always disrupts my sleep patterns making it difficult for me to fall asleep at night. How can diet help me manage this year's time change?"

JT, Surrey

You are absolutely right just a one hour change to our daytime hours can, for many of us, disturb sleep patterns. This not only impacts energy levels but also disrupts our body's natural repair processes which take place as we sleep. Most adults need about 8 hours sleep; teenagers and small children as much as 10 hours and those over the age of 65 just 6 hours. Interestingly what you eat and drink can impact both the pattern and quality of your sleep so to help you manage this month's clock change follow these helpful tips:

·    Avoid caffeine after 4 o'clock in the afternoon. Caffeine is a stimulant which disrupts blood sugar balance and may interfere with sleep patterns. Remember caffeine is not only found in coffee, tea and cola but also in many over the counter medications so start checking labels and if necessary speak with your Pharmacist about potential alternatives. In the meantime replace your regular tea and coffee with a relaxing herbal infusion such as Pukka Herbs Relax tea.

·    Never skip meals, especially breakfast. Eating regular balanced meals and snacks is important to avoid blood sugar highs and lows. Breaking the fast of the night before is a good way to start and helps control your need for sugary foods later in the day.  Start with a wholegrain cereal like porridge oats or a low GL granola.

·    Have a night cap: If you frequently wake in the night have a pre-bed snack such as oatcakes with nut butter and a warm milky drink. Avoid an alcoholic nightcap which has been proven to disrupt the duration and quality of your sleep.
 

·    Keep active during the day. Include a daily 20-30 minute walk in the open air which helps to set your natural biological clock. As the sun begins to set use a dimmer switch to lower lighting levels in the house. 

·    Include key foods. As well as daylight exposure a protein called tryptophan is important for regulating our natural wake / sleep cycle. This protein is found in dairy foods (hence the warm milky drink at bedtime), poultry, halibut and tuna as well as bananas, dates and nuts.  Including these foods in your diet especially towards the end of the day can help regulate your sleep patterns and may also help improve mood and appetite.  Other useful foods include the dark green leafy vegetables such as kale, spinach, watercress and broccoli which all supply magnesium, a mineral that helps the body relax.

·    Support your natural wake / sleep cycle: Melatonin is a natural hormone which regulates our internal clock and maintains our typical sleep/wake cycle. Levels of this important hormone tend to decline with age and by our mid-60s, many of us exhibit significantly decreased day and night time levels. Supporting levels of melatonin is also beneficial for travellers crossing time zones and shift workers. One of the very few natural sources of melatonin is Montmorency cherries which are used to make the delicious drink, CherryActive. Enjoy 1-2 glasses of CherryActive in the afternoon and early evening.

·    Develop a wind down routine. As we approach the clock change start to develop a wind down routine so your body gets into the habit of sleeping and waking at a similar point each day. Avoid mental or physical stimulation for at least an hour before you retire for the evening.