It is estimated that approximately four million South Africans do not get sufficient, quality sleep.

Sleep deficiency not only impacts daytime function but can lead to chronic health problems such as heart and kidney disease, diabetes and depression.

Quality sleep is vital in supporting physical and mental health while improving cardiovascular health, immune function and emotional stability, as well as enhancing cognitive functions like memory and concentration.

“Chamomile has long been used as a traditional remedy for promoting calm and better sleep. This is how it works,” explains dietitian Mbali Mapholi.

“The key compound of chamomile tea is apigenin, a natural antioxidant that binds GABA-A receptors, which help reduce anxiety and initiate sleep, similar to prescribed sedatives, but more gently and naturally.”

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She said that chamomile, combined with other soothing ingredients like lavender, which contains calming compounds like linalool, could further enhance its benefits.

“Lavender has also been shown to help reduce heart rate, lower blood pressure and create an overall sense of relaxation,” said Mapholi.

Benoni-based dietitian, Cara Duvenage, said to enhance quality sleep, incorporate daily healthy eating habits.

“Regular, balanced meals throughout the day will keep your blood sugar steady, ensuring that it does not plummet, thus disturbing your sleep,” said Duvenage.

“Include a rich in fibre complex starch, a source of protein and plenty of vegetables (cooked or salad) at dinner time to keep you satisfied through the night.”

Duvenage has these handy tips to enhance your sleep through diet:

• Time your meals wisely
Try not to eat right before going to bed; rather, aim to have dinner at least two to three hours before bedtime. This gives enough time for digestion.
• Limit alcohol, caffeine and sugar intake.

Alcohol may make you feel sleepy at first, but it disrupts deep sleep, leaving you less rested.

• Caffeine blocks your adenosine receptors, thereby delaying the natural onset of sleepiness. Avoid having a cup of java after 14:00.

• Sugary foods can cause a spike and crash in blood sugar and may interfere with your body’s natural release of melatonin, the hormone that helps you fall asleep.

• Exercise
Being active during the day helps reduce stress, regulate energy levels and support deeper, more restful sleep at night.

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