Sue Bedford (MSc Nutritional Therapy)

Getting a good night’s sleep is not only important for mental health but also for the regeneration of our body cells, our skin (as it allows skin cells to repair), the body to destress, the removal of toxins to occur and improved mood too.

Did you know that sleep can also have an impact on your fertility? This is because sleep is essential in the regulation of hormones. Hormones are required by the body for a range of functions. They support growth, regulate metabolism, influence moods, and perform a variety of other critical activities too. Hormones and hormonal balance are critical to the reproductive system. When we don’t get enough sleep for whatever reason, it can alter hormone production, particularly reproductive hormones. The same area of the brain that controls sleep/wake cycles also controls the release of our daily dose of reproductive hormones. It is important therefore to try to do the best we can to get quality sleep.

Nutrition can play a significant part in assisting sleep, and there is evidence that certain foods and nutrients have a favorable impact on sleep while others have a detrimental impact.

5 Great Nutrients/Foods to help a good night’s sleep

There are some key nutrients involved in helping to get a good night’s sleep and these include vitamin C, magnesium and vitamin B5. These nutrients help to feed depleted adrenal glands, helping to restore sleep.

• Try to include a good amount of magnesium-rich foods in your diet daily – such as peas and beans, cashews, avocados, almonds, dried apricots, and bananas – a lack of magnesium can sometimes lead to insomnia.
• Foods rich in vitamin B5 also help when it comes to getting a good night’s sleep – go for organic eggs, nuts, fresh fruit, whole grains and fresh fish.
• Turkey is a good source of the amino acid Tryptophan. Tryptophan helps to create melatonin – this helps you to become sleepy. Oily fish, bananas, eggs, oats anchovies, chicken, milk and dairy, mixed seeds and green leafy vegetables are also good sources.
• A study has suggested that having a glass of tart cherry juice before bed helps produce melatonin and aids sleep.
• Lettuce contains lactucarium, a plant chemical that acts as a mild sedative

How can you improve the amount of good quality sleep you are getting?

Here are a few strategies to help you to sleep better:

Turn off mobile phone devices and computers at least an hour before bed – these may impair melatonin secretion which disrupts sleep onset.

Try to keep to your normal bedtimes and at the weekend too. Ideally sleep between the times of 10pm- 7am. Too much sleep can also be a problem.

Make sure where possible your room is dark and not too hot or cold.

Have a nice warm bath (with some of your favorite salts or oils) and a warm milk drink (or equivalent for you) an hour before bed.

Avoid caffeine, and alcohol or eat a heavy meal before going to bed.

Try to relax before going to bed.

Spending some time each day outside has been linked to helping improve sleep

Some interesting reading:

Goldstein CA, Smith YR. Sleep, Circadian Rhythms, and Fertility. Current Sleep Medicine Reports. 2016;2(4):206-217. doi:10.1007/s40675-016-0057-9

Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. Sleep, sleep disturbance, and fertility in women. Sleep Med Rev. 2015;22:78-87. doi:10.1016/j.smrv.2014.10.005

Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864

Why not try some of these sleep-aiding recipes?

Fresh Cherry smoothie

By Sue Bedford (MSc Nutritional Therapy)

Ingredients

10oz pitted sweet cherries

Handful of ice

10oz plain fat-free yogurt

2oz honey

Method:

Place all in a blender until smooth and enjoy top off with some fresh mint!

Cherry, Wild rice and Quinoa Salad

By Sue Bedford (MSc Nutritional Therapy)

Ingredients (makes 4 portions) – save some for lunch the next day!

• 6 oz wild rice

• 4 oz quinoa

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon fruity vinegar, such as raspberry or pomegranate

• 1/4 teaspoon freshly ground pepper

• 12 oz halved pitted fresh sweet cherries

• 2 stalks celery, diced

• 6 oz diced smoked Cheddar or other smoked cheese

• 4 oz chopped pecans, toasted

Method

1. Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.

2. Meanwhile, whisk oil, vinegar and pepper in a large bowl. Add the rice and quinoa, cherries, celery, cheese and pecans and mix together. Serve at room temperature or cold. Enjoy!

B vitamins –  Which are important and what is their role in relation to fertility?