Diet and sleep are inextricably linked. The foods you eat influence your sleep, and the quality of your sleep can impact your food choices.

If you’re looking for tips to improve your sleep, this thread is for you. 👇

Poor diet and bad sleep are a vicious cycle:

- Poor sleep can lead you to consume more calories the next day
- Preference for sugary foods increases when you're tired
- Check out this study if you’re interested to learn about the scientific relationship
https://t.co/ezMqXBKMB2
Personally, I maintain a keto intermittent fasting diet, which has been great for my sleep:

I’ve been on a keto diet for over 2 years now, cheating usually 1 day per week (Friday night). I tend to fast 23hr/day on weekdays, eating for dinner. On weekends, I fast 16:8.
Mediterranean diet & more (cont.):

I also noticed that if I stop eating two hours after dinner, and if I stick to a nutrient-rich mediterrenean diet, I sleep better during the night.
What happens when I’m tired:

I struggle with food the most when I’m sleep deprived. I have trouble fasting when I’m tired, and I crave and eat carbs or sugary foods. I also exceed my regular amount of coffee. I usually suffer this the most if I sleep <7h.
If you’re interested in sleeping better, check out the Mediterranean diet:

- It’s been linked to reduced insomnia
- This diet includes vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, and olive oil
https://t.co/QGWfhQGbZR
Additional foods to incorporate into your diet for sound sleep:

- Plants and leafy greens
- Fiber rich foods
- Foods high in unsaturated fat (i.e. nuts, olive oil, fish, avocados)
If you’re struggling with sleep, avoid these foods:

- High-sugar foods
- Saturated fats
- Processed and simple carbs
Foods to avoid for sleep (cont.):
- Complex carbs are better for more stable blood sugar levels, leading to better sleep https://t.co/027m4lXo5I
researchers found that eating more saturated fat and less fiber led to reductions in slow-wave, deep sleep https://t.co/3IXNfpgGn7
Key takeaways:

- Diet & sleep are directly intertwined
-By controlling the foods you eat through diet, you can improve your sleep quality
- Poor diet can lead to decrease in quality sleep, which then causes a positive feedback loop
- Read more here: https://t.co/PXkLryaGpO

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This may help for those considering MS/PhD in Public Health

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2. Afya Bora Global Health

3. Carl Duisberg Scholarships

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4. Commonwealth Scholarships for Developing Countries

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5. Fellowships in Public Health & Tropical

6. Fellowships to Promote Mental Health Journalism

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7. 2021-22 Jeroen Ensink Memorial Fund

8. Paul S. Lietman Global Travel Grant for Residents & Fellows

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9. Global Health Internships and Funding

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10. Kofi Annan Global Health Leadership

11. MA in European Public Health

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12. MSc in Public Health Scholarships - Maastricht University,
🚨Important changes to lockdown/self-isolation regulations from 5pm

The Health Protection (Coronavirus, Restrictions) (All Tiers and Self-Isolation) (England) (Amendment) Regulations 2021

£800 'house party' FPN & police can now access track & trace data

https://t.co/k9XCpVsXhC


“Large gathering offence”

As trailed by Home Secretary last week there is now a fixed penalty notice of £800 (or £400 if you pay within 14 days) for participating in an gathering of over 15 people in a private residence


Fixed Penalty Notices double for each subsequent “large gathering offence” up to £6,400

Compare:
- Ordinary fixed penalty notice is £200 or £100 if paid in 14 days
- Holding or being involved in the holding of a gathering of over 30 people is £10,000


Second big change:

Since September has been a legal requirement to sell-isolate if you test positive/notified by Track & Trace of exposure to someone else who tested positive

Police can now be given access to NHS Track & Trace data if for the purpose of enforcement/prosecution


This will make it easier for police to enforce people breaking self-isolation rules. Currently there has been practically no enforcement.

Data says only a small proportion of people meant to be self-isolating are fully doing so.

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