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Fact File - Top Tips - Food To Improve Sleep And Benefit Your Heart, Weight, Mind And Productivity

Getting through the day when you feel as if you’re moving through treacle, and everything looks foggy, isn't easy.

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Sleep used to be ignored but not anymore.  Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.


Some interesting facts –

  • Stress, diet & exercise can cause insomnia
  • Lack of sleep causes drowsiness, difficulty concentrating, headaches, irritability and weight gain
  • Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (legal limit is .08%)
  • Sleeplessness is likely to make you hungry as levels of leptin, an appetite-regulating hormone, fall
  • Regular exercise often improves your sleep pattern
  • Eating a diet low in stimulants and high in whole foods often improves your quality of sleep


Although this is not an extensive list -

here are some suggested foods to get you started.

Remember always aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional.


Lighter protein rich foods for evening meals

  • Pulses (lentil, beans, chickpeas)
  • Lean meat
  • Fish
  • Natural yoghurt


Vegetables (rich in nutrients - choose 2 different colours to cover half your plate)

  • Spinach
  • Mixed lettuce/rocket
  • Broccoli
  • Cabbage
  • Carrots
  • Squash
  • Courgettes
  • Peppers
  • Aubergine


Whole grains (richer in nutrients than the refined versions you do not need as much to full you up)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt     


Fruit portion (perfect for dessert after the evening meal)

  • Blackcurrants
  • Oranges
  • Bananas
  • Strawberries
  • Red and black grapes
  • Blueberries
  • Kiwis
  • Apple


Fluid (a good thirst quencher, but do not overdo it before bedtime)

  • Water


More Useful Info To Help You Eat A Healthy Diet -

Tip Tips - Eat To Lose Weight - here

Can My Family Eat Healthily Too? - here

Processed Food Is The Real Problem Not Sugar - here

Power Up & Motivate With Positive Nutrition is a workplace essential to boosting energy and performance. To find out more please call Anna on 07778 218009 for an informal conversation.


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