Struggling to sleep while working from home? Expert reveals the foods to eat every day to promote better shut-eye - and the six to cut NOW
- A sleep expert said people are struggling to sleep while working from home
- Olivia Arezzolo revealed what you eat can have a big effect on your shut-eye
- She recommends loading up your diet with eggs, tomatoes and sourdough
- On the flip side, limit sugar, red wine, dark chocolate and spicy foods
- Here’s how to help people impacted by Covid-19
An expert has revealed the best foods to eat while working from home during the coronavirus pandemic - and what will contribute to a restless night.
Sydney-based sleep therapist Olivia Arezzolo said she has been inundated with requests for what to eat as a struggling sleeper during the pandemic, and not only will these foods help with your shut-eye, but they'll also work wonders with productivity too.
'According to research, 52 per cent of sleep-deprived individuals reports they are unmotivated and less efficient at getting things done,' Olivia told FEMAIL.
By tweaking your diet, you're more likely to be productive at work - and also you'll sleep better when your head does hit the pillow.
An expert has revealed the best foods to eat while working from home during the coronavirus pandemic - and what will contribute to a restless night (Olivia Arezzolo pictured)
Top of the sleep expert's list of what to eat to promote good sleep is eggs (pictured), which are rich in both omegas and protein to help your sleep levels
What should you eat and why?
Eggs
Top of the sleep expert's list of what to eat to promote good sleep is eggs.
'Rich in omegas and protein, eggs provide you energy without sugar - allowing you to stay on track during your WFH day, and switch off with ease come 5pm,' Olivia explained.
Some of the best ways to eat your eggs is with one tablespoon of nut butter for warding off stress or in an omelette with mushrooms (as mushrooms have 'calming properties, aiding anxiety').
'You could also try scrambled eggs with spinach for iron and boosting energy, or incorporate some tomatoes into your eggs, which is another good ingredient for sleep.
'Tomatoes are rich in the sleepiness hormone melatonin, which can help to promote sleep if you're struggling,' Olivia said.
Sardines, tuna or salmon
The second food type to try and incorporate regularly into your diet is oily fish - or tuna, sardines or salmon.
'Like eggs, these fatty fish provide omega 3s and protein, but also vitamin B6 - a co-factor needed to create melatonin,' Olivia said.
You could go for some tuna and avocado on crackers as a snack, or salmon and cucumber and chilli.
'By having something like a tuna or salmon omelette, you'll be combining the powers of fish and eggs for the ultimate snack,' she said.
Another good way to eat your oily fish is with sourdough bread - which is less processed than regular bread and so less harmful to your gut.
'Studies show that 90 per cent of serotonin (the happiness hormone) is made in the gut, and this will protect you against stress and anxiety,' Olivia said.
In this way, it's worth thinking about your gut health and how you can look after it by eating plenty of pre and probiotics.
Smoothies
Smoothies are a great way to boost your immunity and promote rest and relaxation.
Often high in protein and magnesium, there may be some sugar from the fruit in the smoothies, but it is not as much as you might get from a 3pm brownie or chocolate biscuit.
Olivia recommends you blend one scoop of vanilla plant protein powder with frozen banana, your choice of milk and either baby spinach, berries or one tablespoon of cacao and stevia and avocado.
'You're far less likely to slump from drinking smoothies, which will give you continuous energy throughout the afternoon,' the expert advised.
Olivia also recommends you load up on tomatoes and sourdough bread, which isn't as processed as other bread so is less triggering for your gut (pictured)
Oat cookies
The good news is you don't have to give up your sweet habit completely if you're struggling to sleep and need a boost, as Olivia said you can make her four-ingredient oat cookies and know you'll sleep soundly.
'Just combine one brown banana, one teaspoon of cinnamon, one teaspoon of stevia and a cup of oats and then bake until it's browned,' she said.
The grains in the oats will trigger insulin production much like wholegrain bread, raising your blood sugar naturally to make you sleepy.
When it comes to what you shouldn't eat, Olivia (pictured) said you need to steer clear from coffee (even de-caf) too late in the day, as well as spicy foods and red wine and dark chocolate
What should you avoid and why?
Coffee, and even de-caf coffee
While you might be aware that coffee even in the afternoon can be a bad idea for your sleeping patterns, what you might not be so aware of is the fact that even your decaf habit could be wreaking havoc with your sleep.
'Decaf coffee still has caffeine,' Olivia said.
'It might not be nearly as much as regular coffee at 100mg, but with 7mg, if you are a sensitive sleeper, this could be enough to keep you up.'
Swap out your evening decaf brew for a calming peppermint or chamomile tea.
Red wine
Many reach for a glass of red after a long week at work, because wine acts as a 'sedative' and helps to make us feel relaxed.
'The truth is it isn't a sedative and it will only limit your REM sleep and cause you to wake up later in the night,' Olivia said.
If you must drink red wine, at least try to stop one hour before you go to bed.
This will give the alcohol a chance to process in your body before you try to sleep.
Dark chocolate
Steer clear of dark chocolate if you want a good night's kip, as even though it has magnesium, it is also rich in caffeine - and has as much as 25 per cent of a standard cup of coffee.
'Combined with all of the sugar it has, this isn't a sleep supporter,' Olivia said.
Cheese
Cheese is regularly enjoyed in the evening after a dinner party, but research shows that cheese is a major contributor to strange and restless dreams.
'Researchers believe this is due to the effect of cheese on mood and cognition,' Olivia said.
Spicy foods
Lastly, the expert revealed you should try to avoid having anything too spicy in the evenings, as it has the potential to inhibit shut-eye.
'The British Cheese Board study found spicy foods have the potential to disrupt deep sleep,' she said.
To read more from Olivia Arezzolo, you can visit her Instagram profile here.
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