The sleep well eating plan

Around one in three of us experiences insomnia – so we’ve devised an eating plan to boost sufferers' health and wellbeing

"Getting a good night's sleep should be as natural as taking in air, water and food. So, if you spend most nights tossing and turning, you need to make changes to your lifestyle and your diet," says Jane Worthington, author of 'The Duvet Diet' (Rodale, £9.99). "The philosophy is simple: the better you eat, the better you'll sleep. And vice versa." She adds: "Sleep deprivation can also cause your metabolism to slow down, resulting in weight gain. And if you're tired, you're more likely to reach for biscuits to wake you up, when what you really need is a decent rest."

 

The rules

● Establish a sleep routine that ensures you go to bed and set your alarm at the same time every day. This will train your brain to know when it's time to rest, making it far easier for you to fall asleep.

● Understand the risks of sleep debt. This not only includes weight gain, but also diabetes, concentration and memory loss, depression, mood swings and anxiety.

● Beat the sleep saboteurs. These include cigarettes, alcohol and coffee, which can dramatically impair the quality of your sleep.

● Wear socks in bed. They may be a passion killer, but according to The Lancet, you'll fall asleep faster and more deeply than non-sock wearers. And good circulation means a better quality of sleep.

● Drink a cup of Horlicks or semi-skimmed milk two hours before bed. Dairy foods are a good source of tryptophan, an amino acid that your body converts into melatonin and serotonin, both of which help to induce sleep.

● Limit the carbohydrates in your evening meal to help prevent glucose, insulin and other hormonal surges that can rob you of restful sleep.

● Take a Valerian supplement (£4.84 for 90 tablets; justvitamins.co.uk), known for its sleep-promoting effects.

 

The sleep well seven-day eating plan

In addition to the food plan, nutritionist Clare Collins has created snacks called Power-Nips that work in the same way as power naps do. They are designed to give you a quick in-between meal recharge and nip hunger in the bud.

 

Day 1

Breakfast 40g (1½ oz) porridge oats with 250ml semi-skimmed milk. Slice of melon

Lunch Wholemeal sandwich made with 50g (1¾oz) lean roast turkey and 1tsp cranberry sauce, lettuce, 2 thin slices avocado, diced red onion and 2tbs chopped bean sprouts. 1 pot low-fat chocolate mousse

Mid-afternoon power-nip 2 tbsp walnuts

Dinner Stir-fry 100g (3½oz) peeled prawns, 50g (1¾ oz) sliced water chestnuts, 1tbsp lemongrass, 2tbsp chopped coriander leaves, ½  chopped onion, ½ tsp crushed garlic, ½ tsp crushed ginger, half chopped pepper, chopped carrot, small pak choi. Mix with 100g (3½oz) cooked noodles

Two hours before bedtime A mug of Horlicks or Ovaltine made with semi-skimmed milk

 

Day 2

Breakfast 150g (5¼oz) low-fat natural yoghurt, 2tbsp low-fat muesli and 2-3 passion fruit

Lunch Chicken salad made with 50g (1¾oz) cooked chicken breast, mixed salad leaves and spinach, 3 cherry tomatoes, 1/3 carrot chopped, 200g (7oz) of dry roasted vegetables and caramelised onions - 1 large onion and ½ tsp crushed garlic fried (using vegetable spray-oil) on moderate heat until very brown

Mid-afternoon power-nip 2 fresh dates

Dinner Grilled white fish, medium-sized steamed potato. Serve with dry roasted vegetables - ¼ sliced pepper, ¼ sliced courgette, ½ chopped tomato, ¼ sliced butternut squash (peeled and seeded), ¼ sliced aubergine roasted in an oven at 150°C/300°F/Gas 2 for 60-90 minutes until thoroughly browned. Drizzle with balsamic vinegar

Two hours before bedtime Pot of vanilla creamed rice with 1 tbsp raisins

 

Day 3

Breakfast 40g (1½oz) bran flakes with semi-skimmed milk and chopped banana

Lunch 250ml low-fat vegetable soup and 1 slice wholegrain bread. Fat-free fromage frais and banana

Mid-afternoon power-nip 1 toasted crumpet with margarine

Dinner 100g (3½oz) skinless chicken breast cut into strips. Lightly fry and dip strips in 1 beaten egg and 50g (1¾oz) wholemeal breadcrumbs before re-frying until browned. Serve with 115g (4oz) of steamed vegetables- such as cauliflower, broccoli, green beans and courgette

Two hours before bedtime Glass of semi-skimmed or soya milk

 

Day 4

Breakfast Wholegrain muffin with margarine and 1tsp diet jam. Handful of seedless grapes.

Lunch One Patak plain chapatti, warmed with 115g (4oz) low-fat cottage cheese, slice of ham, grated carrot, baby spinach, diced pepper, celery. Low-fat coleslaw salad. Pot of low-fat fruit yoghurt.

Mid-afternoon power-nip Large mango.

Dinner Grilled salmon with lemon juice and 2tsp fresh chopped dill. Medium potato cut into wedges roasted with 1tsp rapeseed oil, sprinkled with Cajun spices.

Two hours before bedtime A mug of Horlicks or Ovaltine made with semi-skimmed milk.

 

Day 5

Breakfast 40g (1¼oz) rolled oats with semi-skimmed milk. 1 apple.Lunch Pitta bread with 30g (1oz) grated low-fat cheese, 2tbsp low-fat hummus, 1 grated carrot, salad leaves, 2 tbsp diced pepper, 2tbsp chopped celery, 50g (1 ¾ oz) canned tuna (in brine). 150g (5½oz) fat-free fromage frais

Mid-afternoon power-nip 2 tbsp sesame or pumpkin seeds

Dinner 100g (3½oz) lean beef cut into strips stir fried with ½ sliced onion, ½ tsp crushed garlic, ½ tsp crushed ginger, ¼ pepper finely sliced, 1 chopped carrot, handful green beans, 1 pak choi. Serve with 50g (1 ¾ oz) steamed basmati rice

Two hours before bedtime 115g (4oz) strawberries and 200ml (7fl oz) semi-skimmed milk, blend to smooth drink

 

Day 6

Breakfast 1 poached egg, grilled tomato, rasher of bacon dry fried. Slice of wholegrain toast

Lunch Sandwich of 50g (1¾oz) cooked chicken, sliced beetroot, sliced tomato, chopped celery, shredded lettuce. Pot of low-fat chocolate mousse

Mid-afternoon power-nip Slice of raisin bread with margarine

Dinner Slice of ham and cheese quiche. Asian salad of 30g (1oz) pak choi, sliced pepper, chopped carrot, sliced tomato, 30g (1oz) seedless grapes, 2tbsp walnuts, cashews or macadamias. Dress with lime juice

Two hours before bedtime Banana, vanilla essence, ground cinnamon blended with 200ml (7 fl oz) semi-skimmed milk

 

Day 7

Breakfast 150g pot low-fat yoghurt with 1 tbsp low-fat muesli and 2 passion fruit

Lunch 400g (14oz) can mixed bean, grated carrot, diced pepper, chopped celery, baby spinach, 2tsp low-fat hummus. 1 pitta bread. 150g (5½oz) fat-free fromage frais

Mid-afternoon power-nip 5 small squares dark chocolate

Dinner Stir-fry 60g (2oz) tofu cubes, 1 tbsp cashew, ½ onion, ½ tsp crushed garlic, ½ tsp crushed ginger, half chopped pepper, chopped carrot, mangetout, small pak choi with 100g (3½oz) cooked noodles

Two hours before bedtime A mug of Horlicks or Ovaltine made with semi-skimmed milk

 

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