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Awake At Night? Here Are 7 Food Tips
To Boost Your Energy Levels
https://www.playgroupnsw.org.au/PlayBaby/ParentingBabies/7-
food-tips-sleep-deprived-parents
Categories: Taking care of yourself
Is your baby keeping you awake at night? Do you usually
get just a few hours of sleep every night and then have
to rush through the day with your energy tank empty?
Sleep deprivation occurs often in parents with young
babies, so don’t beat yourself up just yet. There are
ways to overcome the lack of sleep - and one of them is
by making sure that you get enough energy from eating
a healthy diet.
When you have a child that keeps you awake at night,
your biological clock is turned upside down. And
because your energy levels are at an all-time low, you
might find yourself craving for sweets, coffee, or greasy
meals - which is not always the healthiest solution to
beat sleep deprivation.
Understanding the reasons behind your cravings can tell
you a lot about how you can overcome them.
1. Understanding the effects of lack of sleep on your
body
Ghrelin is a gut hormone produced when we are sleep
deprived. Ghrelin tells your brain you are hungry and
asks for sugary foods, because they provide the most
energy in the shortest amount of time.
So, even if you are not a sweet tooth person, you might
find yourself craving chocolate all the time. That’s
ghrelin.
To counteract the effects of ghrelin, start with an energy
boosting breakfast that is both healthy and provides
your body with the healthy fats it needs to function
properly.
Breakfast ideas to kickstart your day:
 A bowl of porridge with chia seeds and walnuts
with milk or yoghurt
 Porridge with pears and honey
All these foods will make you feel full for longer. Healthy
foods are not only good for you, but or your entire
family: they can help you boost your immune system,
balance your energy levels and keep you healthy and in
shipshape.
2. Drink more water
Lack of water in your body can make you feel tired and
sleepy. Plus, by the time your body tells you you’re
thirsty, you are already dehydrated.
So make sure you drink plenty of water, especially
during the hot seasons, when it is imperative that you
stay hydrated.
Tip: You can make water taste better just by adding
fresh fruits to it. Try adding fruit slices and fresh herbs
such as mint, lime, oranges, or even strawberries or
blueberries.
3. Cut back on coffee and chocolate
As you are reading this, you are probably thinking
you’d never give up coffee or chocolate when sleep
deprived. However, even if you are not giving them up,
try to reduce them. Here’s why...
Both coffee and chocolate are stimulants that activate
your brain’s “fight-or-fly” response. In other words, they
keep you active for a while by increasing your blood
pressure and heart rate, but by the time their effect is
gone, your body is left more depleted than before.
4. Replace coffee with green tea
You’ve had your morning coffee, but by lunchtime you
feel like having another one?
Green tea is a great antioxidant and it also has some
caffeine, just enough to give you the energy boost your
body is requesting. Instead of reaching for the second or
third coffee, try having a cup of green tea as a
replacement.
coffee can negatively influence the quality of your sleep
at night, therefore try not to consume them after three
or four o’clock.
5. Eat more nuts
As a parent, you probably find yourself skipping meals
because you are on the run all day long or trying to feed
a fussy eater.  Nuts are conveniently packed in bags
now so you can take them with you wherever you go,
ensuring that - even if you don’t have a full meal - you
are still eating something and giving your body the
nutrients it needs.
Nuts that are good for your body:
 Walnuts contain high levels of Omega 3 and healthy
fats
 Brazil nuts are healthy and tasty
 Cashew nuts make the mix even more fun by
adding in extra flavors
Tip: Try to avoid eating salted nuts or roasted nuts.
6. Fresh fruits are excellent energy boosters
They also provide you with the level of sugar your body
requires and are full of vitamins. You can have any kind
of fruits you want, but if you are looking for something
to keep you fuller for longer, then search for fruits that
are rich in fibre. Pears are a great choice, as they
balance your blood sugar levels and are full of fibre.
Tip: Avoid eating dried fruits because their sugar levels
are very high.
7. Carbohydrates are good for you (in normal amounts)
Carbs team up with your brain to produce serotonin, the
“feel good” happy hormone. In addition, carbs are also
responsible for ensuring that you have a good night’s
sleep.
Your brain requires carbs to function properly, but there
are some diets nowadays that don’t do carbs any
justice. For a balanced diet, include carbs in your dinner,
which can give you a better night’s sleep.
Carbs to have for dinner:
* A bowl of rice * Sweet potato