So the clocks went back at 2am, youve had an extra hour in bed and feel energised. Dont take this feeling for granted and head out for a boozy late lunch at the pub. Instead head to the supermarket and load up wit
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Sunday 11am
So the clocks went back at 2am, you’ve had an extra hour in bed and feel energised. Don’t take this feeling for granted and head out for a boozy late lunch at the pub. Instead head to the supermarket and load up with sleep-inducing ingredients for a healthy brain-balancing dinner.
7pm - Dinner
‘Light at night is the rule’ says Nutritionist Vicki Edgson. ‘Go for grilled salmon, with fresh green vegetables, which contain magnesium to calm the mind, and essential Omega-3 fats in the fish to balance the brain neurotransmitters to help prevent insomnia. Chicken salad is a great option too – tryptophan found inn both chicken and lettuce is converted into serotonin to help induce calm sleep and a relaxed mind’.
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8.30pm – Bath
There’s nothing better than a steaming hot bath to soothe tired muscles but research shows that it can actually stop you from having a good night’s sleep. Paul Martin, author of the book Counting Sheep suggests taking a warm (not hot) 20 minute bath to gently raise your body temperature an hour or two before you go to bed. This gives your body time to cool down before you sleep - it’s this drop in temperature that tells your brain that you’re ready to nod off.
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10pm – Bed
‘For a great night’s sleep and to feel fresh and revived in the morning steer clear of any late night chocolate snacks, caffeine or alcohol’ advises Vicki.
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New Nordic Melissa Dream Sleep and Relaxation Supplements £12.60, are a natural way to calm your mind and body. Containing camomile, lemon balm and B-vitamins, they’re a healthy option when you’re feeling stressed. This Works Deep Sleep Night Oil £25. Scented with Lavender, Vetiver and wild camomile. This non-greasy oil is a snooze inducing body treat that’s perfect for applying after your bath.
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Monday 7amHopefully you’re feeling energized and raring to go. Keep the good work up by staying clear of caffeine as it causes stress to your adrenal glands, leading to exhaustion, lethargy and low mood, instead start your day with a refreshing cup of hot water with sliced root ginger and lemon – this will help to stimulate your digestion and boost your metabolism.‘Follow with a good quality muesli, fresh fruits of your choice, and almond milk to provide prolonged energy throughout the morning, essential fats in the nuts and seeds will also boost your mood and concentration’ says Vicki.5-H-T-P (5-Hydroxytrytophan) is a mood-boosting supplement that helps to keep you motivated when you’re feeling a bit flat or down. But check with your doctor if you’re already taking mood-enhancing medication. Try Patrick Holford – Mood Food £24.95, Holland and Barrett.
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Mid-morning snack - 10.30amStep away from the biscuits and snack on a Banana – they’re full of potassium and energy-producing carbohydrate.Need something more? Forgo that banana for a Bounce Ball Spirulina and Ginseng Defense Boost £16.95 (for pack of 12), is an instant energy snack, full of vitamins and complex carbohydrates designed to help lift your mood and ensure you stay at your best.
Lunch – 1pm
Keep your energy and concentration levels topped up by eating complex carbohydrates and slow-release proteins. Vicki suggests a sushi box followed by a pot of edename beans, Tuscan Bean soup or a 3-bean salad.
Afternoon snack – 4pm
Beat the afternoon slump and avoid a sugary snack attack by keeping a small pot of hummus with raw vegetable crudités to hand. This is the most difficult time of day to stay energised but some light proteins should