Just one night of little sleep can have a significant impact on our mental wellbeing and cognitive function.  Although it may appear that our brain completely switches off whilst we’re sleeping, it is actually performing highly sophisticated tasks and is very far from being inactive. During sleep the brain replays memories from the day, sifting out what is no longer necessary, then consolidating what needs to be kept. It also regulates emotional memory in the amygdala (the emotion centre of the brain). Studies investigating sleep deprived people and those who sleep optimal amounts, demonstrate stark differences in MRI brain scanning between the two groups. Interestingly, what is most apparent is that a lack of sleep can cause a disconnect between the amygdala and the prefrontal cortex, which is the area of the brain that is associated with rational, higher-level cognitive processes that involve controlling short-sighted, reflexive behaviours, favouring problem-solving and self control. So it’s no surprise that with less than optimal sleep, we suddenly become a lot less tolerant to things that may not usually bother us and our cognitive abilities such as concentration and memory also suffer. 

Sleep disturbances are more than often concurrent with mental health conditions and can commonly precede symptoms of mood imbalances, such as depression and anxiety. In the UK, as many as two thirds (67%) of UK adults suffer from disrupted sleep and nearly a quarter (23%) manage no more than five hours a night, which could be one of the many contributing factors of increasing levels of poor mental health. Approximately 1 in 4 in the UK will experience a mental health problem every year and depression has been labelled as the second leading cause of disability globally. Considering the research showing the importance of sleep for mental health and the parallel rise of insomnia and conditions such as depression and anxiety, targeting optimal sleep with simple strategies may prove to have a significant positive impact on mental wellbeing. 

Improving sleep is in fact the biggest health ambition for a quarter (26%) of UK adults, but half (51%) admit that they don’t take any measures to help them sleep. The following 4 steps are simple and practical dietary and lifestyle strategies to help you optimise your sleep and get you started:

1. Complex Carbohydrates for Dinner

With the ever-rising trend of keto diets it’s no wonder we’re terrified of eating foods that are high in carbohydrates. However, there isn’t a one-size-fits-all when it comes to nutrition. For some who may be undergoing a significant amount of stress and insomnia, having the right type of carbohydrate can actually be beneficial and even therapeutic. Have you ever wondered why you crave carbohydrates or sugar when you’re stressed? This is because stress reduces the amount of available serotonin in the brain and carbohydrates help stimulate serotonin production, helping bring on feelings of calm and helping the body and mind relax. Serotonin is also a precursor to melatonin, the body’s hormone and neurotransmitter that induces sleep. So without enough serotonin, we simply cannot make melatonin, which will ultimately lead to problems getting to sleep. However, it’s important to note that we can’t just eat any type of carbohydrate – choosing complex, fibre-rich sources of carbohydrate foods, which provide a sustainable source of energy for the body and prevent blood sugar crashes, can help prepare the body for a better night’s sleep. 

Foods such as sweet potatoes, parsnips, beets, pumpkin, butternut squash, as well as wholegrains like brown rice and oats and pulses like chickpeas and butter beans, are all fantastic sources of slow-releasing carbohydrates. Think about including these in your evening meal along with a protein-rich food to give the brain a little serotonin boost, which will help to relax the body and optimise melatonin levels for a more restful night’s sleep. 

2. Avoid the Night-Cap 

It’s called a night-cap, but it really does little else than fool the body into slumber that is in fact very short-lived. In sleep scientist Matthew Walker’s book ‘Why we sleep’, he says how drinking is more like anesthesia than real sleep, essentially sedating the body. Whilst alcohol may get you off to sleep quicker, it actually prevents the body from entering REM sleep, a phase of deep sleep where we typically dream. This is because when the body is metabolising alcohol, the chemical by-product of this process called aldehyde is created, which is essentially what blocks REM sleep. REM sleep is important for helping to solidify memories in the brain, as well as helping the brain to make connections and identify patterns, thus helping us learn.  

So try to avoid the temptation of a night-cap or the glass of wine to help ease off the stress of the day. Instead, think about what you could have as a replacement. Perhaps a favourite warm drink or even a hot bath with some essential oils to help you relax. 

3. Try a Guided Meditation 

Even just 10-15 mins of bringing awareness to the body and the breath can help to switch on the parasympathetic nervous system, which is what helps to inhibit the stress response. When we are stressed and anxious, our body responds by creating hormones and stimulating neurotransmitters that help mobilise the body for managing life-threatening situations. Overtime, this can weaken our ability to switch off and recalibrate, which can have a negative impact on sleep. In a study where 32 patients with severe chronic insomnia engaged in meditation every evening over the course of 8 weeks, their Insomnia Severity Index (ISI) scores greatly improved (from 20.9 to 10.4). In addition, 21 out of 32 had either stopped the usage of sedative or hypnotic agents to induce sleep or greatly reduced the intake of them. This is just one study of many that have demonstrated positive effects of using different meditation tools to help support sleep. 

There are many apps and online videos to help get you started. For example, Calm and Headspace are just two fantastic apps with guided meditations specifically suited to help encourage restful sleep. Try setting aside just 10 mins before bed to help get into a regular routine. 

4. Avoid Spicy and Acidic Foods at Night

Spicy and acidic foods can, for many, lead to acid-reflux or heartburn. This may be because they have compounds like capsaicin that relax the sphincter (which separates the stomach and the oesophagus), leading to stomach acid trickling into the throat when lying down. If you find you’re susceptible to heartburn, you may want to consider avoiding these foods at night. You might also want to rule out other causes of acid reflux such as food intolerances, which can be tested via various private companies such as York Test and Biolab, if you’re based in the UK.

After the festive period, many will be feeling the negative impact of alcohol and food indulgence. In an effort to allow the body to recalibrate and shake-off the resulting low energy, brain fog and low mood, taking up Dry January is often a key strategy to start the year off on a good foot. 

However, those susceptible to alcohol cravings may find that a month off the booze is harder than expected. Symptoms such as poor sleep, sugar cravings and a long-winded hangover, are just some of the experiences that people have reported. One of the most common symptoms is an increase in anxiety, perhaps due to the reduction of a very important neurotransmitter called GABA, which is stimulated by alcohol. 

What is GABA?

GABA is the body’s main inhibitory neurotransmitter, meaning that it helps the body and brain to relax and promotes feelings/sensations of calm and tiredness. It does this by preventing excitatory neurotransmitters like dopamine and noradrenaline from over-stimulating the brain and helps to slow down the heart rate and breathing, as well as relaxing muscles. 

In those who are deficient in GABA, feelings of anxiety, stress and worry can be common symptoms, leading to alcohol cravings. Alcohol targets GABA receptors and mimics the effect of this neurotransmitter, helping to relax the mind and body. 

Have you ever craved alcohol after a stressful day and used a glass of wine to help calm the nerves and decompress the mind? This is your body’s way of telling you that GABA needs to be switched on! Whilst alcohol facilitates this, unfortunately the negative side effects of chronic alcohol use far outweigh the temporary feelings of calm and relax. 

The Relationship Between GABA and Alcohol 

Alcohol can cross  the blood brain barrier incredibly quickly – the brain’s very own protective mechanism that prevents things like toxins, bacteria and unwanted hormones from entering the brain and causing damage. This is why after drinking alcohol, its effects can be felt almost instantly. 

The brain has a very intelligent way of preventing overstimulation of neurotransmitters, so that balance is maintained. For example, when alcohol intake is high, in an effort to avoid an excessive accumulation of GABA (as well as other neurotransmitters), receptor response is dampened. Meaning  that over time, you’ll need more of the substance to provide the same effect, which may lead to potential addiction and alcohol dependency . This can make Dry January almost impossible to achieve, if other ways of increasing GABA aren’t employed. 

Below is a list of safe and natural ways you can help activate GABA, which will also enhance overall health and mental wellbeing. 

4 Ways to Increase GABA Naturally… 

1. Magnesium – nature’s relaxant

Magnesium has been shown to modulate GABA activity in the brain. It does this by acting on GABA receptors to help facilitate GABA neurotransmission and its consequent effects of relaxation. 

Magnesium also helps to relax the central nervous system, as well as the body’s muscles. It does this by helping to activate the parasympathetic nervous system – the branch of our autonomic nervous system that is responsible for helping us to relax, down-regulating cortisol output and for regenerating cells and tissues. 

We can find magnesium in foods such as avocado, nuts and seeds, legumes and some wholegrains. However, some studies have shown that supplementing with magnesium (around 300mg a day), can be very effective in reducing symptoms of anxiety. 

2. Consider a B6 Supplement 

GABA is produced via the activity of an enzyme called glutamic acid decarboxylase (GAD) and GABA transaminase, which require vitamin B6 as a cofactor. Studies show that the B6 status of an individual has significant effects on the central production of both GABA and serotonin, neurotransmitters that control pain perception, and for preventing symptoms of depression and anxiety. Whilst B6 is found abundantly in the diet, studies show that common deficiencies of B12 and B9 (Folate), can also indicate B6 deficiency, so it’s important to take into consideration if you have a history of anemia. In addition, those who have chronic alcohol intake are also at risk of B6 deficiency. 

B6 can be found in all animal products, as well as grains, pulses, eggs and dairy. However, you may want to consider a supplement that contains all the B vitamins to help boost B6 levels temporarily.

3. Increase Exercise

Researchers have found that vigorous bouts of exercise can increase GABA. In addition, exercise helps to switch on a regenerative substance in the brain called Brain-Derived Neurotrophic Factor (BDNF) – helping create new and healthy brain cells and increases neuroplasticity, which prevents anxiety and depression. Engaging in just a small amount of exercise on a daily basis, as well as remembering to take ‘walking’ breaks away from the desk or the sofa is enough to switch on this ‘brain-protective’ mechanism.

4. Engage in a Mind-Body Movement 

There is a significant body of evidence that demonstrates how practices such as yoga, can help increase levels of GABA in the brain. For example, in a study comparing the effects of walking and yoga in two separate groups, MRIs that were taken following these activities demonstrated significant differences. Participants in the two control groups did these activities for one hour, three times a week, over a period of 12 weeks. The MRIs revealed a larger increase in GABA levels in a part of the brain called the thalamus amongst yoga practitioners. The yoga practitioners also reported improved mood and anxiety compared to the waking control group.  

A final word… 

These findings give us clues as to what our bodies need in order to maintain health and mental wellbeing. These simple, practical steps are easy to implement and can help reduce alcohol cravings and increase GABA in the brain. In addition, eating a balanced diet that helps to stabilise blood sugar levels, is also essential for preventing cravings. 

To help provide a sustainable source of energy, eating three meals a day which contain protein-rich foods such as poultry, fish, eggs and pulses, as well as complex carbohydrates, such as sweet potatoes, butternut squash, other root vegetables and brown rice, and a wide variety of vegetables, is essential. This helps to prevent anxiety caused by blood sugar lows and highs, which can also leave you vulnerable to craving alcohol and other substances. 

SAD, which stands for Seasonal Affective Disorder, isn’t just a case of the winter blues. It is a form of major depression and can be seriously debilitating, causing symptoms such as chronic low mood, excessive sleeping, carbohydrate cravings, irritability, poor concentration, low libido and lethargy. SAD occurs most typically throughout the winter months and currently affects around 6% of the UK population, and between 2-8% of people in other countries of higher latitude such as Sweden, Canada and Denmark. 

Curiously, around 80% of sufferers are women, mostly those in their early adulthood. Scientists such as Dr Robert Levitan, professor at the University of Toronto, have speculated that this may be due to evolutionary purposes, which encourages women of reproductive age to slow down during the winter months to help preserve energy, leading to healthier pregnancies. 

Research has yet to come to a definitive conclusion as to what causes SAD, however, there are a number of underlying biochemical triggers that have been identified. 

A leading theory looks at serotonin production and how levels of this neurotransmitter in the body are significantly affected by the amount of available sunshine. Research shows that exposure to sunshine has an impact on the binding-capacity of serotonin to receptor sites in the brain, which essentially allows serotonin to work its magic, leading to feelings of contentment and happiness. 

Other research also indicates how those suffering with SAD tend to have a dysregulated production of melatonin, the hormone produced in the pineal gland in response to darkness, which induces sleep. Instead of being produced in the evening, helping the body settle for the night, studies in those that suffer with SAD show melatonin being secreted during the day, hence feeling the need to sleep all the time and lack of energy. 

There are a few other biochemical underpinnings in the pathogenesis of SAD, however, there are some key nutrition and lifestyle strategies based on these initial findings, which can help support mood throughout the winter months.  

1. Get your body clock in check 

Our body’s hormones and biological processes are majorly governed by a natural, internal circadian rhythm, which regulates our sleep-wake cycle and is programmed by daylight and night. A disrupted circadian rhythm can be caused by shift work, not enough exposure to daylight, stress, insomnia and too much exposure to blue light in the evening, which can lead to an imbalance in neurotransmitters such as serotonin and melatonin. 

This is why it is incredibly important to try and attune the body to these cycles as much as possible, by doing things like avoiding electronic screens at night and doing relaxing activities to encourage melatonin production, as well as exposing the face to daylight first thing in the morning, or if it’s dark, buying a light therapy lamp. Putting these strategies into place, can help the body recalibrate and realign to a healthy sleep-wake cycle. 

2. Check your vitamin D levels

Research shows that having sub-optimal levels of vitamin D3 can interfere with proper serotonin production. Whilst scientists don’t understand exactly how, there is a significant body of research that demonstrates a strong link between vitamin D3 levels and depression.In one particular study, scientists found that vitamin D3 helps to convert the amino acid, tryptophan, into serotonin. 

Check your vitamin D3 levels and make sure that they are above 75 nmol/L, for optimal serotonin production. 

3. Balance your blood sugar levels 

More than any other organ in the body, the brain is dependent on a constant supply of energy, which very much related to our diet. Eating foods that are high in sugar and simple carbohydrates leads to rapid fluctuations in blood sugar levels, which can have a significant impact on the brain and its neurotransmitters. Typical symptoms of imbalanced blood sugar levels are low mood, anxiety, brain fog and fatigue. 

This is why it is important to eat foods that provide the body and brain with a consistent and sustainable source of energy. This means making sure you’re eating complex carbohydrates that contain ample amounts of fibre, such as brown rice, starchy vegetables and tubers like sweet potato, butternut squash and beets, as well as eating protein-rich foods with every meal and snack. Avoiding refined grains like white bread, pastries, cakes, biscuits and white rice, as well as foods with added sugar like in processed foods, sweet yoghurts, fruit juices and cereals, is absolutely key to avoiding blood sugar imbalances. 
4. Get moving! 

According to a recent study published by JAMA Psychiatry, people are 26% less likely to become depressed with regular physical activity. It is well established that exercise can stimulate the release of endorphins such as serotonin, dopamine and norepinephrine – all of which regulate mood and prevent symptoms of depression. 

We also know that exercise stimulates the release of protective molecules such as Brain-Derived Neurotrophic Factor, which helps to trigger the growth of new brain cells. 

The key takeaway is to include some form of movement into your everyday life to help encourage the brain to produce its ‘feel-good chemicals’. Whether it’s fast paced walking or a more intensive exercise like HIIT, it is vital to be moving.