WEBVTT - Simple food tweaks for better sleep

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<v Speaker 1>Folks, fans, friends, listeners of these podcast Thanks for joining

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<v Speaker 1>us again on the daily one from Body and Soul

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<v Speaker 1>called Healthy Ish. I am your host, Felicity Hally. Do

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<v Speaker 1>you ever wonder what you eat in a day? Does

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<v Speaker 1>it really affect how you sleep at night? Well? In

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<v Speaker 1>one word, yes, I'm joined today by clinical nutritionist Katherine Hay,

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<v Speaker 1>who discusses how food choices affect sleep quality and she

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<v Speaker 1>shares simple diet tweaks for better rest tonight. Oh bring

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<v Speaker 1>it on if you like what you hear from Catherine

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<v Speaker 1>listening to Extra Healthy Ish our sister pod where she

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<v Speaker 1>talks about the impact stress has on your diet and

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<v Speaker 1>well how to better manage that during a very stressful week.

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<v Speaker 1>You can catch that one where we get your podcasts. Catherine,

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<v Speaker 1>Thanks for joining us on health. Did you have a

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<v Speaker 1>good sleep? Perhaps I should start off with that question.

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<v Speaker 2>I did have a good sleep last night, which always

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<v Speaker 2>sets me up for a better day. Did you have

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<v Speaker 2>a good sleep?

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<v Speaker 1>A bit on and off? I think now the weather

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<v Speaker 1>is getting a bit hotter. I'm finding it I'm a

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<v Speaker 1>bit more restless throughout the night. Is that a common thing?

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<v Speaker 2>Absolutely?

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<v Speaker 3>The humidity the heat will drastically impact our body temperature.

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<v Speaker 3>We tend to wake up more throughout the night. We

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<v Speaker 3>definitely like a cool environment when am sleeping, that's for sure.

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<v Speaker 1>Okay, more fans or perhaps a heart higher fan talk

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<v Speaker 1>to us about eating and sleep. I mean, how much

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<v Speaker 1>or to what extent does what we eat affect how

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<v Speaker 1>we sleep.

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<v Speaker 3>So food has a huge impact on our sleep cycle,

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<v Speaker 3>and I love explaining that the more we can focus

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<v Speaker 3>on our whole food, so our good fats, our central

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<v Speaker 3>fatty acids, our proteins, our fiber is really es central

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<v Speaker 3>with how our blood sugar regulation is dictated for the

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<v Speaker 3>rest of the day, which then impacts our malatonin production,

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<v Speaker 3>which is our sleep hormone, and how we eventually fall

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<v Speaker 3>into a.

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<v Speaker 2>Blissful night's sleep.

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<v Speaker 3>So we always want to be focusing on, you know,

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<v Speaker 3>the foundations of food, bringing it back to those macro nutrients,

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<v Speaker 3>but also our key antioxidants, you know, magnesium, trippa fan,

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<v Speaker 3>our B group vitamins really helped.

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<v Speaker 2>To produce those sleep producing hormones as well.

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<v Speaker 3>So the more we can focus on those nutrient dense meals,

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<v Speaker 3>hopefully the better sleep we will have.

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<v Speaker 1>And on the flip side, when you have a poor

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<v Speaker 1>nite's sleep, you tend to reach the crap. What's going

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<v Speaker 1>on here?

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<v Speaker 3>Absolutely? And you know I have I have a toddler

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<v Speaker 3>so sleepy. You know, sleep deprivation, yes, and you know

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<v Speaker 3>early postpartum is what I see a lot in clinic

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<v Speaker 3>where we can't really avoid that sleep deprivation picture. And

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<v Speaker 3>you know, we go for the caffeine on an empty stomach,

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<v Speaker 3>we go for the piece of toast, or we go

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<v Speaker 3>for those high sugar.

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<v Speaker 2>Fixes to give us that quick energy.

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<v Speaker 3>But when we get that quick energy, it usually comes

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<v Speaker 3>with a very fast crash as well, so we get

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<v Speaker 3>these disregulated blood sugar issues which then can surge.

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<v Speaker 2>A cortisol spike.

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<v Speaker 3>So when we're having these quick fixed foods, yes, we

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<v Speaker 3>might feel great in the short term, but long term

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<v Speaker 3>we actually feel worse. And then we can be going

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<v Speaker 3>to bed wide and tired, where we're our physically tired,

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<v Speaker 3>but our brain is in overdrive because of that disregulated

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<v Speaker 3>cortisol throughout the rest of the day. So again we're

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<v Speaker 3>always looking at how can we best support this even

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<v Speaker 3>in a sleep deprivation picture.

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<v Speaker 2>And you know, bringing it back to foods, fruit is medicine.

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<v Speaker 1>It's so hard though when you've had a I mean,

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<v Speaker 1>I'm even thinking on the weekend, I had a really

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<v Speaker 1>bad night's sleep, and I mean, I'm just I just

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<v Speaker 1>go to the lollies at three o'clock, three pm, but

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<v Speaker 1>I've had a bad night set and I just couldn't resist.

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<v Speaker 1>I'm like, I know I'm not supposed to have this.

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<v Speaker 1>I know I'm tired, and we'll not I'm tired. I

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<v Speaker 1>know I'm reaching for this, but sometimes you just cannot

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<v Speaker 1>stop yourself. Like the brain overrides everything.

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<v Speaker 2>Absolutely absolutely, and it is so common.

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<v Speaker 3>And when we're having that three pm crash, it generally

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<v Speaker 3>means we have not eaten enough protein to start our

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<v Speaker 3>day off. So the more protein, and I'll probably harp

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<v Speaker 3>on a lot about protein in this episode. The more

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<v Speaker 3>protein we have, it comes back to that blood sugar balance,

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<v Speaker 3>then the less likely we are to crave those sugary

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<v Speaker 3>foods when we're having that three pm.

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<v Speaker 2>Crash or when we know we haven't eaten enough protein.

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<v Speaker 3>I think it's having a nutrient dense snack option for

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<v Speaker 3>that three PM which is heavily focused on your protein

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<v Speaker 3>and carbohydrates, say a handful of nuts or a hard

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<v Speaker 3>boiled egg or a high protein yogurt with a bit

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<v Speaker 3>of cinnamon, maybe a little bit of honey, just to

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<v Speaker 3>get that sweetness coming through as well.

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<v Speaker 2>Is I guess a better option to promote sleep that night.

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<v Speaker 1>If you have had a shocking night sleep, how can

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<v Speaker 1>you and you wake up and you acknowledge it, Like

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<v Speaker 1>I've had a really bad night sleep, I know that

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<v Speaker 1>I might reach for those foods. What's a good breakfast

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<v Speaker 1>or a good snack or a good way to start

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<v Speaker 1>your day. So it does deter you from that three

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<v Speaker 1>pm junk food binge or whatever it is you reach for.

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<v Speaker 3>Yes, So I always say in clinical practice that we

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<v Speaker 3>really want to focus on a protein rich breakfast. So

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<v Speaker 3>skipping breakfast is a is something I would definitely avoid

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<v Speaker 3>when we're sleep deprived. So if we can start our

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<v Speaker 3>day with twenty five to thirty grams of protein, So

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<v Speaker 3>that could be a three egg omelint for instance, with.

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<v Speaker 2>Some avocado and some saute greens.

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<v Speaker 3>That could be some protein rich pancakes where you're using

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<v Speaker 3>protein powders if you are a little bit time for

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<v Speaker 3>or as smoothie again utilizing greek yogurt, nuts and seeds,

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<v Speaker 3>protein powders, collagen, you know fruits and vegetables are also

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<v Speaker 3>really important. But the more we can aid that twenty

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<v Speaker 3>five to thirty grams of protein that decreases the cortisole

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<v Speaker 3>spike and decreases that.

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<v Speaker 2>Need for those quick fixes towards the afternoon.

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<v Speaker 1>And there are any specific foods that we should eat

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<v Speaker 1>throughout the day for better quality sleep at night.

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<v Speaker 2>So I love magnesium.

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<v Speaker 3>Magnesium is a wonderful mineral and the body requires magnesium

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<v Speaker 3>for over three hundred processes, so it's.

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<v Speaker 2>One of these nutrients that are a little.

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<v Speaker 3>Bit more depleted in our soil. So you know, reaching

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<v Speaker 3>for magnesium rich foods such as dark chocolate. So a

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<v Speaker 3>lot of people always happy when I say that eighty percent.

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<v Speaker 2>And over dark chocolate. Things like almonds are really rich

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<v Speaker 2>in magnesium. Your green leafy vegetables are really rich in magnesium, and.

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<v Speaker 3>That really helps promote that malatonin production for sleep. Also,

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<v Speaker 3>tripped to fan Tripped to fan is an incredible amino

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<v Speaker 3>acid that has beautiful calming effects in the body.

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<v Speaker 2>And this is a thing you can get to trip.

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<v Speaker 3>To fan from Turkey from really good quality proteins from animals, chicken, beef,

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<v Speaker 3>and tripped to perfan is a precursor to serotonin, which

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<v Speaker 3>is our field good happy neurotransmitter.

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<v Speaker 2>So the more we have of that when we're going

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<v Speaker 2>into sleep.

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<v Speaker 1>Are there any plant based options for trip to fan?

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<v Speaker 2>Yes, so tripped to fan we can. Oats, Bananas are

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<v Speaker 2>all fantastic as well.

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<v Speaker 1>Eats love oats. I think like a good bile of

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<v Speaker 1>oats every so often.

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<v Speaker 3>That's it.

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<v Speaker 2>And you can make a really beautiful overnight protein.

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<v Speaker 3>Rich oat meal for the morning, which can be great

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<v Speaker 3>with all those added in nutrients.

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<v Speaker 1>What about foods that can actually what's the word will

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<v Speaker 1>actually result in poorerus sleep?

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<v Speaker 3>Or I guess the biggest one that comes to mind

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<v Speaker 3>straight away, it's not technically a food, it's caffeine. Caffeine

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<v Speaker 3>will definitely impact the sleep cycle, and when we are

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<v Speaker 3>sleep deprived, we're going for that caffeine here to give

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<v Speaker 3>us quick, immediate energy.

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<v Speaker 2>And if we're having multiple caffeine sauces.

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<v Speaker 3>Throughout the day, whether it's coffee or energy drinks, you know,

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<v Speaker 3>even copious amounts of black tea can really trigger that

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<v Speaker 3>cortisole surge towards the end of the night as well.

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<v Speaker 2>So I'd be trying to limit caffeine to one.

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<v Speaker 3>To two cups a day before midday, and high sugary

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<v Speaker 3>processed foods as well, because of that same issue that

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<v Speaker 3>we have with blood sugar dysregulation and soges in cortisol

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<v Speaker 3>before bed. What about late night snacks because you know

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<v Speaker 3>we've been told to eat earlier, Eat earlier so your

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<v Speaker 3>body can digest, so it's not digesting while you're asleep.

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<v Speaker 3>But often, you know, if you do eat at six

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<v Speaker 3>or seven, you get to nine and you're hungry.

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<v Speaker 1>How do we navigate the late night snack thing?

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<v Speaker 2>So we nate like snacks.

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<v Speaker 3>You want to keep it sleep supportive again, So you

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<v Speaker 3>know a handful of nuts, keeping it a little bit

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<v Speaker 3>of almond butter with you.

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<v Speaker 2>Know, slices of apple.

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<v Speaker 3>You're getting your proteins, your essential fatty acids which keep

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<v Speaker 3>you satiated through that overnight fast. I don't have an

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<v Speaker 3>issue with a late night snack, but if you can

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<v Speaker 3>pair it with some fats and carbohydrates, you're definitely setting

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<v Speaker 3>yourself up for a Blisbel night sleep.

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<v Speaker 1>Dark chocolate does that pass.

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<v Speaker 2>We'll put that in there. I can definitely.

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<v Speaker 1>Catherine, thank you for coming on healthy.

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<v Speaker 2>Thank you so much for having me it's been a pleasure.

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<v Speaker 1>Well protein once again, protein it comes up. Honestly, I

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<v Speaker 1>think protein comes up in this podcast every week. Eat

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<v Speaker 1>more protein and magnesium always a winner as well. Anyway,

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<v Speaker 1>I hope you enjoyed this chat with Catherine. If you

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<v Speaker 1>do want any other info about sleep and nutrition, jump online,

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<v Speaker 1>Body and Soul dot com dot you. You can follow

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<v Speaker 1>us on social media. If you have any feedback, dm

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<v Speaker 1>me at Felicity Harley or grab our print edition which

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<v Speaker 1>is out in your local Sunday paper. Thanks again for

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<v Speaker 1>listening and stay healthy ish