“Dying for a good night’s sleep??…” is sponsored by Khapregesic® [kap-pre-jee-sic] natural drug-free period pain relief. Combining plant-based anti-inflammatories and antioxidants, with prebiotics for a calmer gut and a more balanced microbiome.
Dying for a good night’s sleep?
Is our sugar intake affecting our sleep patterns? This week we look into how sugar could be affecting our sleep. If you’re dying for a good night’s sleep, too much sugar in your diet can can turn your dreamy eyed love affair of the sweet crystals into a nightmare.
Studies show that too much sugar can release free radicals and cause chronic low-grade inflammation.*
Apart from reducing our sugar intake, which is highly recommended BTW, we should first try to make our bedroom a relaxing oasis then attend to our diet by increasing certain beneficial foods. In particular, those foods that are high in anti-oxidants, to combat free radicals, and those rich in anti-inflammatory factors to reduce that low-grade inflammation. One really healthy way to do both naturally is to eat more prebiotic foods.
Our prebiotic friends
While pro-biotics refer to the gut bacteria themselves, prebiotics are foods that feed our gut bacteria. Some prebiotics, like dietary polyphenols, also provide our gut bacteria with a happy environment to flourish.
Old prebiotic thinking was to just feed our gut bacteria with dietary fibre, but recent studies have revealed a new generation of prebiotic foods and herbs like those in Khapregesic that help to turbo-charge our gut bacteria.
Why feed our gut bacteria?
The latest scientific research tells us that feeding our gut bacteria and making their numbers increase has a knock on effect towards better health.
Arguably one of the most important, only discovered in the last decade, is that over 90% of our bodies serotonin production occurs in the gut, courtesy of those amazing little critters.
Serotonin is a vital neurotransmitter that helps our nervous system in areas such as reducing anxiety. In this context, however it is directly responsible as a precursor for melatonin production. The more melatonin we can produce naturally, the better quality sleep we can experience.
In clinical studies of Khapregesic, all the candidates, yes 100%, said they experienced better quality sleep.
How can we introduce prebiotics into our meals and snacks?
Prebiotics are actually micronutrients found in plant-based foods and known as dietary polyphenols**. They not only feed our gut bacteria but are usually high in anti-oxidants to protect our gut lining.
Good examples of polyphenol prebiotic foods are: cocoa (yes, dark chocolate!), green tea, cinnamon bark, red grapes (yes, red wine!), blueberries and blackcurrants.
With all changes in diet, be mindful of potential side-effects. Too much dark chocolate could result in weight gain and sleeplessness due to the caffeine.
The medical profession is now advocating a glass of red wine per day can be beneficial. For obvious reasons, it should always be consumed in moderation and NOT be consumed if you are pregnant or even trying to conceive.
Try alcohol-free red grape juice, but again be weary of the sugar content. Too much highly refined sugar can release free radicals and cause chronic low-grade inflammation. The very things we are trying to avoid.*
Bunches of seedless red grapes or those yummy blueberries accompany any meal. Try them with a bowl of cereal, a salad or even as a snack with a hot new Netflix series.
A new use for an old friend
If you’re experiencing sleeplessness and don’t have any prebiotic foods at hand, try one of your Khapregesic. It’s being used more and more outside of just period pain because of its unique combination of natural anti-inflammatories, antioxidants and of course prebiotics, it could work for you too^.
*Want the ‘bad sugar’ report? Read the full study here
**Want the polyphenol report? Read the full study here