IF there’s one thing we all need to keep our energy levels up, it’s sleep.
But during this time of year, sleep can often take a backseat, thanks to endless late nights and little chance of a lie in.
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The food and drink you choose to enjoy when you head out in the evening can also impact your sleep, so the little sleep you do get end up broken and disrupted.
If you want to make it through the party season felling good, getting the best sleep you can with the little hours available, our experts recommend giving these festive treats a miss…
Espresso martini
If you wouldn’t reach for an actual espresso after 6pm, then the same rule applies for an espresso martini, which typically contains one whole short of coffee.
“The caffeine in espresso martinis affects most people’s sleep and too many of them can increase your heart rate, when in reality you want your heart rate to be calm and steady before you sleep,” says Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition.
Read more on Christmas health
“Plus alcohol in general can lead to fragmented sleep as it interferes with REM stages, and that’s the stage that’s key for memory and emotional balance,” says Dr Rimas Geiga, Doctor and Clinic Nutritionist at Glowbar LDN and working with Mattress Next Day.
Daiquiris
Made with rum, sugar and lime, a daiquiri might be a treat for the tastebuds but you might regret a night on this sugary cocktail when you come to lay your head to rest at night.
Pornstar martinis are another sugary choice thanks to the sugar syrup that they’re made with.
“The high sugar content in these cocktails can cause quick blood sugar spikes followed by an energy crash, leading to restlessness and disrupted sleep,” says Dr Geiga.
“Plus the drop in blood sugar can wake you up in the middle of the night.
“To avoid that, it’s best to enjoy these sugary drinks earlier in the evening and go for something lighter as the night rolls on.”
Kayla adds that the mixture of sugar and alcohol can also cause acidity and bring on acid reflux for some.
She says: “This is no fun when you are trying to sleep. I would keep away from the pre-made cocktail mixes too because they usually have sugar and/or sweeteners in them.”
Why not try a margarita, made with tequila, triple sec, lime juice and salt?
Or, Kayla recommends gin, vodka or tequila with a sugar free mixer such as soda water, as these will have less of a sugar spike impact.
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Red and white wine
Whilst a glass or two might not have much impact, staying on the red or white all night could wreck your sleep.
“Red wine has slightly higher alcohol content than white. So, for some it may be that they want to drink alcohol but reduce the strength of their drink after 6pm so it doesn’t affect their sleep.
However, some white wines can have more sugar in them and therefore can have a stimulating effect.
She adds that red wine also has a higher histamine load than white and can be problematic for those with histamine issues, allergies and anyone prone to headaches.
“This can affect sleep altogether and irritate those who are prone to acid reflux as high histamine foods and drinks can cause digestive symptoms.
“But white wine is generally higher in sulphites, a chemical compound that’s added to wine for preservation, which can cause itchy skin, hives, nausea and an array of symptoms which indirectly could affect sleep.”
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Blue cheese
The festive buffet tends to be packed with cheese, but Kayla says that cheese is fat and having too much of this type of fat might be too heavy for people’s digestion late at night.
“Keep in mind, digestion really slows down as the day goes on and if we eat heavy food too close to bed, then we risk it affecting our sleep because the body is working hard to try and break down the food, when it should be focusing on sleep.”
Shelley Balls, registered dietitian and nutritionist for Consumer Health Digest, adds that consuming large amounts of certain cheese can cause sleep issues thanks to a compound called tyramine.
“Cheeses with the most tyramine include those which are aged for a longer time such as blue cheese, cheddar (extra sharp), Swiss, Parmesan and brie.”
But, in moderation, some cheese may actually promote sleep as it contains zinc and tryptophan, both of which have been found to promote sleep according to Shelley.
“Tryptophan is an amino acid that can contribute to sleepiness when consumed due to its role in serotonin production.”
Serotonin is a neurotransmitter known to help with sleep.
Shelley added: “Parmesan, cheddar and mozzarella have the highest tryptophan content.
“Other cheeses higher in zinc include gouda, gruyere and cotija. However if you have acid reflux, you may benefit from avoiding cheese four hours before bed as it can cause acid reflux symptoms in some people.”
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Rum and coke
Shelley says that this mix could disrupt your sleep.
She adds: “I recommend avoiding this drink as it contains caffeine – from the coke – which promotes wakefulness by blocking adenosine, a sleep-inducing chemical.
“To promote optimal sleep I’d recommend stopping your caffeine consumption at least six to eight hours before bedtime to endure better sleep quality.”
She suggests a hot toddy in the evening which won’t disrupt your sleep in the evening.
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Guinness
A night on this Irish brew could also leave you struggling to sleep.
“Guinness is alcohol at the end of the day and it will have similar effects as other drinks.
“Guinness has gluten in it too and can be quite bloating and cause inflammation in the small intestines, which can make you feel uncomfortable before bed and cause pain.”
Want to drink something that supports your gut?
Shelley suggests choosing a beer that contains probiotics shown to promote gut health; try Belgian or sour beers.
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Sausage rolls and crisps
Despite being incredibly moreish, especially alongside alcohol, these high fat, processed foods won’t help you sleep.
Dr Geiga says: “High-fat foods delay digestion, putting extra strain on your digestive system, especially when you lie down, which may cause discomfort.”
Instead of the processed foods, Kayla suggests tucking into the fresh options such as chicken drumsticks, salads and fruit cocktail sticks.
Try to eat a few hours before bed too, as this will let your food digest and your body settle down.
How to sleep well over Christmas
Watch your alcohol intake – having too much alcohol can affect the quality of your sleep.
Get up on time – the more consistent you are with sleep and wake up times, the better quality your sleep will be.
Say no to napping (or long naps) – napping for longer than 25 minutes can impact your sleep quality at bedtime, according to research.
Relax and get mindful – taking time to practice relaxation techniques and mindfulness during the daytime will help your mind rest and will ensure you feel more refreshed, even if you struggle to sleep well.
Source: The Insomnia Clinic
