How to sleep better: Swap coffee for another drink nutritionist says
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Nutritionist Rosie Millen spoke to Express.co.uk about how to sleep better and suggested cutting out coffee. The health expert said: “Cut out caffeine!
The London-based author, who wrote Burnout’s a B*tch: A 6-week meal & lifestyle plan, suggested swapping the drink for another.
“It inhibits the release of melatonin in the brain which is the hormone that tells us to fall asleep.
“Swap it for chamomile tea. Chamomile tea contains apigenin.
“This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
“For this reason, it’s very calming.”
Apigenin is found in many plants, including chamomile, parsley, celery, and celeriac.
Apigenin binds to brain receptors thought to decrease anxiety and help you fall asleep.
Studies have found nursing home residents and postpartum women who slept badly experience better sleep quality when drinking chamomile tea.
Other similar natural sleep remedies include valerian root and lavender.
Valerian root, famously, was used to relieve the stress and anxiety caused by air raids during World War II.
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Cutting out caffeine is not as simple as just ditching coffee.
Caffeine can be found in other sources too. These include:
- Tea
- Some fizzy drinks
- Chocolate
- Energy drinks
- Some pain relievers
Tips to fall asleep
Other tips to fall asleep include:
- Avoiding naps during the day
- Make sure your bedroom is not too warm
- Practise yoga
- Don’t eat too close to bedroom
- Try aromatherapy (using lavender, rose, peppermint)
- Write down your thoughts before bed
Rosie recently discussed how to live longer through your diet, listing the best foods to boost longevity and healthy ageing.
Rosie Millen, a London-based nutritionist who works with Bio-Kult, recommends: “Fruits and vegetables!”
The food expert said: “They are all a powerhouse of nutrients with each one offering an array of vital vitamins and minerals that the body needs to function and perform.
Rosie urged Britons looking to boost their health to “eat the rainbow”.
She said: “I always advocate eating eight portions in total with the emphasis being on vegetables.”
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