Rob Hobson

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Are you a sleep hijacker?

Are you a sleep hijacker?

What is sleep?

Sleep is defined as, “A condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended”.  Modern times are defined by a fast paced and more stressed society, addicted to social media and a level of communication that commands a 24/7 availability. The side-effects of this environment are that many of us find it more difficult to relax, diet has been jeopardized and we have even come up with the phrase ‘FOMO’, which is the fear of missing out.

The cumulative effects of this shift in society has had a huge impact on our ability to relax and sleep, which is also compounded by many other factors traditionally thought of as getting in the way of our time spent in slumber.

The sleep cycle

During sleep your heart rate drops, body temperature falls and complex changes occur in the brain. The first stage of sleep is non-rapid eye movement, which occurs in three stages that become progressively deeper. Stage one and two are light sleep from which we can easily be roused from. The third stage is deeper and we are less likely to be roused from but may feel disorientated if woken. Stage four is known as rapid eye movement sleep, which is the point that dreaming occurs. Each cycle lasts around 90 minutes and all four are needed to wake up feeling rested.

Sleep is controlled mostly by your circadian rhythm, which is your in-built body clock and a 24-hour cycle that regulates both biological and physiological processes. It anticipates environmental changes allowing the body to adapt and is largely influenced by light. When you are in sync you will naturally wake at the same time every day, which explains those weird moments when you wake just before the alarm goes off. After being awake for around 15 hours the pressure to sleep becomes greater as tiredness set in and with the onset of darkness the circadian rhythm drops to the lowest levels to help maintain sleep.

There is evidence to show that it can be perfectly natural to sleep for around four hours then wake and fall asleep again for a few more hours putting question to the perception that you need 8 hours uninterrupted sleep to wake up feeling refreshed. Problems may occur of you wake after four hours and fail to fall back to sleep, which is the case for people suffering with insomnia. Anxiety related to the inability to fall back to sleep can only further lead to sleep deprivation so rather than lie in bed staring at the ceiling it may be better to get up, make a warming drink and sit quietly in the dimmest of light, maybe reading or writing down ideas, stresses or problems to help clear the mind and get you ready to fall back to sleep.

Society of non-sleepers

We are a society that typically does not get enough sleep. The idea of rest and sleep is sometimes viewed as unimportant as people seek appraisal and worth by burning the candles at both ends to appear capable and carve out the time required to achieve their goals. Admitting to feeling tired is sometimes viewed as a sign of weakness but in the long-term, strength and endurance come from the ability to switch off and allow yourself to recoup, which will ultimately help you to achieve both short and long-term goals, whilst retaining your good health.

How much sleep do Brits actually get?

A recent survey commissioned by Healthspan UK showed that 43% of Brits are tired because they can’t sleep. Our lack of sleep is evidenced by further research. According to research carried out by the Royal Society for Public Health, Britons are under-sleeping by an hour every night, which equates to a whole night’s sleep over the course of the week. The optimum number of hours’ sleep is thought to be just under eight, whilst the survey of 2000 adults found the average time we spend asleep is less than seven hours.

Further research by The Sleep Council found that 74% of Brits sleep less than 7 hours per night, whilst 12% say they get less than 5 hours nightly. This survey also showed that for 61% of Brits, between 5-7 hours is considered the norm with 30% getting poor sleep most nights. The top reasons for a poor night’s sleep appear to be stress and worry (around 50%), partner disturbance such as snoring (25%) and noise (20%) with more than one in ten blaming their sleep depravity on an uncomfortable bed.

The health benefits and downsides of sleep

Whilst asleep, your brain processes information, muscles and joints recovery from constant use during the day, production of growth hormone is increased and protein is replenished in all parts of the body. Poor sleep impacts on mood, concentration and alertness and the effects of long-term sleep deprivation have been linked to several serious health conditions including heart disease, diabetes and stroke.

Research shows that a lack of sleep may also be a major risk factor for obesity alongside physical activity and overeating. Research carried out by the university of Leeds showed that people who lack sleep or have poor quality sleep were more likely to have a higher body mass index (BMI) and an increased risk of becoming overweight or obese. Not getting enough sleep is thought to create imbalances in the hormones that regulate appetite and how the body breaks down and utilizes nutrients for energy. These hormones include leptin (appetite regulation), ghrelin (appetite stimulant) and insulin (blood sugar regulation). The impact of these hormones on appetite and the fact that being overweight can result in low energy and lessen the motivation for physical activity may have the potential to lay the foundations for obesity.

Are you hijacking a good night’s sleep?

There are clearly many reasons why people can’t get a good night’s sleep and for many of us we just carry on regardless, waking up complaining of being tired and failing to tackle the issue head on hoping it’s just a passing phase. The reality is that we are just burying our head in the sand and as with any other health conditions, things are not likely to improve until you find a way to break the cycle.

Understanding the many things we do that unwittingly hijack a good night’s sleep is key to getting to the root of the problem and unlocking the path to a blissful, regenerative slumber. Instead of getting on with day to day life with a slightly ‘hungover’ feeling, addressing the issues head on is the best approach.

Keep a sleep diary

It may seem like quite a bit of effort given the many other things we have to get on with in our day-to-day lives but keeping track of your pattern of sleep and the factors that may be keeping you awake by using a sleep diary is a useful tool to identify the reasons and patterns of behaviour and lifestyle that could be getting in the way. The British Sleep Council have produced a morning and evening sleep diary that is worth completing for at least one week to help you to do this. Once written down it is surprising how even the simplest and most obvious of reasons for a lack of sleep are easily overlooked.

Eight sleep hijacks that could be keeping you awake

These are some of the main factors that may need to be addressed. You can use these topics to create your own personal sleep ritual, which can be a useful way to re-set your body clock and promote sleep.

Worry and stress

We have all been kept awake by the many factors that cause worry and stress in our lives. Money problems, relationship issues and work stresses can have you sitting up all night as your brain whizzes in a cycle though different situations and scenarios to come up with solutions.

A useful habit to get into is to download your thoughts at the end of the day. Keep a pen and paper next to your bed and before you go to sleep, write down your thought and worries, create a to-do list for the following day or jot down solutions and ideas that relate to work. If you get up during night, rather than twiddling your thumbs spinning ideas around your head then get up, make a warming drink and sit quietly in dim light and jot down your thoughts to get them out of your head.

For some people that can’t sleep, even the slightest worries can have a major impact such as whether you have locked all the windows and doors or whether you have turned off the oven or switched off the hob. In this case, developing a personal sleep ritual can help. Work through the same pattern of checking before you go to bed. Lock the front door, check the windows are locked and that the cooker is switched off. It doesn’t take much for the smallest of worries to escalate in your mind when you’re finding it difficult to nod off.

Diet and eating patterns

What and when you eat can have a major impact on your ability to sleep. Eating too late or indulging in a rich or spicy meal can keep you awake. These foods take a long while to digest and the after effects of indigestion and heartburn are not going to set you up well for a good quality sleep.

The amino acid tryptophan has been linked to inducing a soporific state that may help you to relax before you sleep. Tryptophan is required to make melatonin in the brain, which is the hormone that controls your sleep/wake cycle. Foods rich in this amino acid include poultry, tofu and dairy foods but you need to team them with low to medium glyaemic carbohydrates (rice, potatoes, pasta and bread) for maximum effect, which puts some truth to the old wife’s tale of milk with honey. Aim to eat your evening meal earlier (up to 4 hours before bed) as the effects of digestion can push your body’s core temperature upwards, which may disrupt sleep.

Some nutrients specifically have been associated with sleep and relaxation. There is a research to suggest that both calcium and magnesium may be linked to poor sleep. Magnesium found in green vegetables, beans, nuts, seeds and wholegrains is involved in muscle relaxation and low intakes have been shown to make it harder to stay asleep. Calcium found in dairy foods, soy, beans and green vegetables, helps the brain to use tryptophan to make melatonin and low levels have also been shown to make it more difficult to nod off.

Vitamin B6 may be useful too. Oily fish are a rich source of this vitamin that is also required by the body to make melatonin. Most people get enough vitamin B6 but the effects of stress can deplete the body of this nutrient and disrupt sleep.

Alcohol and caffeine

Tea, coffee and energy drinks contain caffeine that helps to stimulate the nervous system and make you more alert, which is great if you need a pick-me-up (although energy drinks should be avoided given their high sugar content). Dosing up on caffeine during the day can affect your ability to sleep later on in the evening. Try limiting your intake of caffeine to the morning and switch to decaffeinated options such as herbal teas (chamomile and valerian are considered to help with relaxation).

Alcohol is a double-edged sword when it comes to sleep. Whilst a little may help to induce slumber, even in small amounts it can cause fragmented sleep patterns. Alcohol has been shown to exacerbate insomnia and impairs the restorative part of sleep called rapid eye movement. Alcohol also inhibits your anti-diuretic hormone that tells the kidneys how much water to conserve and can have you getting up through the night to use the bathroom.

Mattress and bedding

The findings from the Sleep Council Survey showed that 26% of Brits sleep in an uncomfortable bed and that 27% of people questioned have a mattress that is more than seven years old. Mattresses age can deteriorate by as much as 70% within ten years of use so past seven years you should consider replacing especially if you find it uncomfortable. It’s important to try your mattress before buying as the right level of comfort is down to individual preference.

Changing your bedding regularly is a must to help with sleep as nothing is more relaxing than sinking into freshly laundered bed linen. Certain fibres such as silk provide a breathable barrier between you and the surrounding temperature, which can help you to keep cool and whilst silk bedding is somewhat of a luxury, a single pillowcase may be a useful aid to help you to sleep.

Bedroom environment

Your bedroom should be considered to be a ‘sleep oasis’, reserved purely for slumber, whist being inviting, relaxing and welcoming. Your bedroom should be dark once the lights are switched off because the sleep-inducing hormone, melatonin is very light-sensitive and may not be optimally produced if it is not so. Check for ‘light leaks’ and take action by fixing curtains or installing black out blinds, turning off anything that emits and LED light such as phones and clocks and make sure that if your door is open during the night then all other lights around the house are switched off.

Maintaining the right temperature can also help with sleep as a room that is too hot may prevent your core temperature from going down, which is essential for switching on the sleep mechanism within the body. Your body temperature falls to its lowest level around 3-4 hours after falling asleep so keeping your bedroom temperature cool may help keep you asleep. A warm bedroom can also dehydrate you and this may have you waking up to get a glass of water.

A cluttered bedroom can be an energy drainer. Psychologically, you know it’s there even if you choose to ignore it and it can leave you questioning why you haven’t dealt with it. Clearing clutter means organization and can help you to achieve peace of mind, which helps with restful sleep.

Blue light

Exposure to light stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus, where a special centre called the suprachiasmatic nucleus (SCN) initiates signals to other parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide awake.

We live in a technological world but the type of light that is emitted from phones, TV’s, computers, tablets and other gadgets called blue light can disrupt your ability to sleep. Research has shown that light from these sources for up to two hours before bed can significantly suppress the production of melatonin causing sleep disturbances. A study from the Lighting Research Centre in New York showed that two hours of exposure to this light before sleeping caused a 22% suppression in melatonin production.

Digital devices can also stimulate the brain and add to worry and stress as you receive and read emails, texts or social media relating to work or personal issues. Try initiating a digital detox as part of your sleep ritual, tuning out and switching off communications at least two hours before bed.

Chilling out

There are many ways to relax before bed that include stretching, guided imagery and breathing, which can be done with the help of meditation apps designed to help you to sleep. Breathing exercises are the simplest way to induce relaxation and centre the mind. Close your eyes and become aware of your breathing as you feel the air enter and leave your nose and mouth. Visualize the flow of air as it passes through your mouth, airways, down into your belly, and back out again. Survey your body for any tension, and as you exhale, feel the tension leave that part of your body. Visualize your breath reaching your forehead, your neck, your shoulders, your arms… and then releasing the tension as you exhale. If your mind wanders to another worry or thought, let it go and gently redirect your attention back to your breath.

Research has shown that bathing or showering before bed can help you to drift off but you need to time it right. You don’t want to raise your body temperature to close to bedtime as temperature has a key role to play in regulating the circadian rhythm. The cooling down of body temperature is a signal to the body that we should be ready to sleep so interrupting this process by raising your body temperature too close to bedtime can be counterintuitive. Showering or bathing early in the evening gives your body time to cool and off and can help to trigger sleep. Try and time you shower or bath so you’re out about an hour and a half before you hit the sack as by then your body will be cool, dry and ready for sleep. Adding magnesium salts to your bath may also help as this mineral is absorbed through the skin and relaxes the muscles.

Experts consider sleep to be just as important to your health as diet and exercise. Getting the right amount and sufficient quality is necessary for the body to regenerate and repair itself and not getting enough could have serious health consequences in the long term. If you do have difficulty sleeping then it shouldn’t be ignored and identifying the factors that may be keeping you awake can help you to create your own personal sleep ritual and establish a good level of sleep hygiene that will get you back on track to a restorative and restful slumber.

The ultimate nutritionist survival guide to festival fun

The ultimate nutritionist survival guide to festival fun


The ultimate nutritionist survival guide to festival fun

Download free PDF here The ultimate nutritionist survival guide to festival fun

Whilst I may now be a well-respected nutritionist, it would be hypocritical to deny that I haven’t done my fair share of partying.  Having lived my teenage years with complete abandon through the 1990’s and drunk my own body weight in cosmopolitans at the Met bar during the early noughties, I will honestly confess to three day benders, raves in open fields and muddy festivals that were just part of the course during this era.  Unlike your ‘clean eating’ millennial’s, I feel fully qualified to impart my forty years of knowledge on the best way to survive the festival season unscathed!

Forget trying to keep up with the young ‘uns!

My first word of advice for anyone over the age of 25 is to forget trying to keep up with the teens. Those lucky buggers can do three days with a rucksack full of booze and get up fresh as a daisy after 2 hours’ sleep, but let me tell you, this just doesn’t work for the rest of us!

So, how do you survive Glastonbury and still look great in a pair of denim hot pants and Hunter wellies?

Preparation is the key

For those ‘clean eating’ disciples, this a time to let yourself go and live in the moment as your search for a green juice and kale salad is likely to fall on deaf ears! The modern health hedonist thrives on burning the candle at both ends whilst still retaining their well-being with dignity and coolness.




Save some space in your luggage for key essentials and that means packing a few food items and supplements to give you the energy to wake up on day two and three, ready for the party ahead! It’s rock and roll after all!


Essential festival survival kit



Best choice of drink

Well this is a difficult one and from experience I can only say that you should stick to one type of drink. I know it’s tough in the throes of the moment but mixing drinks is a sure-fire way to end up with your head down a portaloo or confessing your darkest secrets to some unsuspecting stranger (we have all been there!).

Don’t frontload your fun!  Try watering down the booze as the coolest partygoer stands the test of time and still looks like sparkly into the early hours of the morning.  Add fizzy water to wine or serve your spirits with extra mixers.  If you want to avoid the king of hangovers than my advice is to steer clear of red wine or brown spirits that are high in congeners, which are substances known to intensify the effects of a hangover.





It’s important to eat regularly during the day to soak up the booze and there’s no better way to start than a good breakfast.  Whilst lunch and supper might involve less than healthy food (you may even skip these meals), breakfast is likely to be the only meal you’re going to get to cook or prepare for yourself and is the easiest thing to pack.

Try and avoid the temptation of a greasy bacon and egg sandwich.  Far be it from me to tell you what to eat but whilst this may offer instant gratification you’re more than likely to be left feeling bloated and possibly suffering from a dodgy tummy for a few hours afterwards as your delicate stomach battles with the digestion of excess fats.

If you have access to boiling water then pack plenty of quick cook porridge sachets.  You can boost their nutritional impact by topping with dried fruits that will help to balance blood sugar levels after a heavy night of drinking and dancing.  Adding nuts and seeds will help to boost the prolonged energy supply by adding healthy fats and fibre.


“If you have access to boiling water then pack plenty of quick cook porridge sachets”


You can also pack hard boiled eggs!  I know this is a bit of effort but they will last a while once cooked.  Eggs contain the amino acid, cysteine that helps the liver to breakdown alcohol.  If you pack rye bread and avocado then teamed with sliced boiled eggs you have the breakfast of champions that will keep you going until lunch.  Eggs and avocado also supply the body with B vitamins that are required to help the body breakdown alcohol and convert food into energy.  This combo also looks pretty sophisticated as a hangover breakfast!

Healthy snacks

It’s not a bad idea to chuck a few healthy snacks into your backpack before you leave the house. The easiest things are dried fruit and nut bars. You can make your own energy balls if you’re feeling particularly prepared. They’re easy to take with you as you venture out into the crowd and can provide a valuable energy source and pick-me-up during your favourite band sets.  Bananas offer a brilliant source of potassium, which is an electrolyte required for fluid balance and nuts are rich in another essential electrolyte, magnesium.




Nuts, seeds and fruit are also easy to pack and can be a great option to fill the gap between meals.

After party munchies

Depending on the weather and your ability to store food, cold meats and cheese teamed with pitta bread and crackers such as Ryvita ( offer a good nutritious meal when you get back to your tent.  You can also pack dips such as hummus or even nut butters and dare I say Nutella (tastes amazing with sliced bananas after a few drinks!).  Canned tuna and pulses can also be used to rustle up a quick nutritious meal after the party if you can navigate the can opener! Pack a few fresh herbs, lemons, extra virgin olive oil, salt and pepper to complete the meal.





It goes without saying that the most important thing after a heavy night is to re-hydrate.  Try packing as much water as possible if you can’t get it at the festival.  Watery fruits are also great for the morning after.  Melons are particularly cool as they have a high-water content and are rich in fruit sugars to balance out blood glucose levels.  Sometimes after drinking, still water just doesn’t hit the mark so try packing fruit and herbal teas, as these can be a little easier to face as can a good old cup of builder’s brew!

For the more refined partygoer, packing fresh herbs and spices can make for an ace hangover cure.  Fresh mint with lemon and a little honey works well.  Mint helps to alleviate bloating and gas.  Another brilliant combination is pouring boiling water over freshly squeezed lemons, ground turmeric, ground ginger and honey.  This spicy combination works well to perk you up and the ginger can help settle delicate tummies.

Try this soothing tea recipe.


We’re all aware of the mantra that food should come first but in some cases a supplement can work wonders when you know you’re going to be drinking a lot of booze.  Either an artichoke extract or milk thistle supplement taken before, during and after the festival can help your liver to cope with the excesses of partying.  A good effervescent vitamin C tablet such as Healthspan Ruby Breakfast (£11.95 for 4×20 tablets) can help to replace this vitamin that is also required for the breakdown of alcohol.  A good B vitamin complex may also help as this group is rapidly depleted in the presence of excess alcohol.

My ultimate hangover cure is Dioralyte ( as it helps to replace the electrolytes lost through excess sweating and unfortunate instances of overdoing it on the booze! In emergencies take before bead and when you wake up!

My hidden party animal urges you to make having fun top of your list at festivals but there’s no need to suffer the next day.  Make space for a few key foods and supplements that can help to keep you going and ease the pain the next day. Also, importantly, make sure you try to drink wisely and keep in close contact with your fellow partygoers to ensure you stay safe.


Food and supplement checklist



Porridge sachets



Herbal teas




Nut butter

Extra virgin olive oil

Canned tuna

Canned pulses

Spices (turmeric, ginger)

Effervescent vitamin C tablets (supp)

Milk thistle (supp)

Artichoke extract (supp)

Diorolyte (supp)

Fresh mint


Dried fruit



Boiled eggs

Dried fruit and nut bars


Download free PDF here The ultimate nutritionist survival guide to festival fun


Dementia – tips to help care for loved ones at home

Dementia – tips to help care for loved ones at home


Guide to help loved ones with dementia to eat well  (download PDF here  Guide to help loved ones with dementia to eat well  Guide to help loved ones with dementia to eat well )

Having trained in public health I take a particular interest in dementia care and have worked closely with the NHS and care home groups delivering expert advice on how to help older people with dementia to eat well.   I hope to share a little insight and a few tips to keep your loved ones with dementia properly nourished


What is dementia?

Dementia is a word used to describe a group of symptoms that occur when brain cells stop working properly.  This happens to specific areas of the brain, which affect how you think, remember and communicate.

The condition has a huge impact on the lives of someone with the condition and those around them.  Dementia is now the biggest killer of women and third biggest killer of men in the UK.


“Dementia is a word used to describe a group of symptoms that occur when brain cells stop working properly”


Dementia statistics  

  • 850K people living with dementia in the UK and is expected to increase to over 1 million by 2025
  • 24% of males and 35% of females born in 2015 will develop dementia in their lifetime
  • A person’s risk of developing dementia increases from one in 14 over the age of 65 and to one in six over the age of 80
  • Over 42K people under 65 years old have dementia in the UK


Why do older people with dementia need to eat well?

The purpose of a good diet is that someone receives the right amount of energy and nutrients they need to maintain bodily processes and protect against ill health.  There is plenty of evidence to support the fact that a poor diet will increase the chances of illness and many other health conditions as well as lowering someone’s quality of life.  Eating a wide variety of foods regularly will ensure someone’s dietary needs are met although in the case if dementia there are often many challenges that must be overcome to achieve this.




How the ageing body changes

Ageing can render the immune system less efficient, which makes older people with dementia more vulnerable to illness and infection.  A slower digestive system make constipation more common and a loss of muscle and bone strength increases the risk of falls and fractures.  Understanding thirst can also occur as less efficient kidneys make urine less concentrated and this can make dehydration more common.


Why are older people more likely to become malnourished?

A good diet is important for everyone but even more so for people with dementia who are at greater risk of becoming malnourished.   Not eating an adequate diet can lead to someone becoming under-nourished and this will impact on the greater chance of getting ill, skin problems, muscle weakness, tiredness, confusion and irritability.  There are many reasons why this this may be more common in older people with dementia: 

  • Smaller appetites and eating too little food
  • Chronic disease
  • Increased need for energy and nutrients due to illness or wound healing
  • Chewing and swallowing problems impact no food choices
  • Medicines may contribute to change in appetite, abnormal eating or eating disorders
  • Changes to the senses of sight, hearing, taste and smell make meals less enjoyable
  • Reduced communication skills make it difficult to explain your food preferences or that the temperature of your food is too hot or cold or that you may still be hungry




Informal dementia carers in the UK

There are currently 700K informal carers for the 850K people living with dementia in the UK.  Looking after someone with dementia is challenging and often impacts on family relationships and physical and psychological health but at the same time it can be rewarding and strengthen family bonds through the intimate relationship.  Caring for someone at home can allow loved ones to catch glimpses of past personality such as the occasional smile, laugh or a few words that allow an emotional connection to stay alive and that may be missed in residential care.


“There are currently 700K informal carers for the 850K people living with dementia in the UK”


Whether you’re a sibling, child or family friend, the effects of possible sleep deprivation and carrying out all the household chores, extra cleaning and laundry as well as moving and lifting their loved one can be exhausting and this is even more relevant as 44% of carers have a long-standing illness or disability according to research carried out by NHS digital.

Providing adequate food can be a challenge for home carers.  Budget constraints, lack of food knowledge or cooking skills, managing difficult eating behaviours anda exhaustion means that cooking home-prepared meals from scratch three times a day is often not a reality.  Understanding how to make mealtimes more manageable and quick healthy food fixes can lessen the burden whilst keeping your loved ones with dementia healthy.


A few tips to help people with dementia to eat well

Dementia is a fluid condition and every case is different but I hope these tips can offer a little insight and advice to help manage mealtimes.


Stimulate the appetite!

If you’re struggling to get someone to eat then try whetting their appetite.  Any increase in activity can help instigate hunger so a short walk or chair-based activity may help (this also helps relieve constipation).  Don’t fill stomachs with excess fluids before mealtimes as this will blunt the appetite. Prepare very flavoursome meals by adding spices or strong flavoured foods such as mature cheese, mustard or tomato puree.  Food should also look appealing and eye-catching with bright colours as we often, ‘eat with our eyes’. 

Try and use simple food cues to help older people with dementia orientate themselves with mealtimes.  The smell of toast or coffee in the morning, the clanking of pans or sight of someone cooking may all help someone with dementia to understand that it’s time to eat.

Mealtimes can be flexible and it may be easier to focus on the times of the day when someone usually has a bigger appetite, whether this is at breakfast, lunch or evening meal.  You should also offer small portions of food if someone has a small appetite as too much can be off-putting.


Create a calm eating environment

  • Avoid noise from the television or radio at mealtimes
  • Make sure plates are clearly visible on the table opting for red or blue colours or ones with a coloured ring around the edge (you could also try a white plate with coloured placemat)
  • Don’t clutter the table as this can be very distracting
  • Allow plenty of time to eat
  • Eat together


Take account of food preferences

Understanding someone’s food likes and dislikes can make a difference at mealtimes.  Be adventurous with new flavours but not to the point that someone refuses food.  Think about food occasions that the person your caring for may have been familiar with as it may even trigger a memory and connection with that particular food.  A Sunday roast, Christmas dinner, Strawberries during Wimbledon, seasonal foods, Birthday cake or hot cross buns at Easter are all good examples.

Taste and smell diminishes with age and more so with dementia so food preferences may change day-by-day.  It’s not uncommon for people with dementia to prefer sweet foods so try adding a little honey to savoury quiches, pies and omelettes or serve main meals with apple or cranberry sauce.  Fruit chutneys are also great to serve with cheese or cold meats, which also work as finger foods.  You can also add honey to roast vegetables and apples or dried fruit work well in stews, casseroles, curries and other one-pot dishes that can be cooked in batches and frozen.


“Understanding someone’s food likes and dislikes can make a difference at mealtimes”


Be aware that someone may not remember when they last ate and this may cause reluctance to meals.  Listen to what they are saying or trying to communicate and try and work around this with the food you offer. For example, if the person you’re caring for keeps asking about breakfast then you could consider several breakfasts across that day to encourage them to eat.


Maintain independence

It’s important that someone with dementia is given the opportunity to feed themselves as this helps retain a sense of independence and dignity.  Don’t worry about neatness as it’s more important that someone is eating independently. This may mean being patient and mealtimes could be lengthy and often require gentle encouragement along the way as well as appropriate supervision to reduce any risks of choking.

As dementia progresses someone may become less dexterous and lose the ability to use cutlery.  You can find specially adapted cutlery, cups with handles and non-slip placemats to make things easier.  If cutlery becomes difficult to use then provide finger foods.  A finger food diet can be just as nutritious and served hot or cold.  Pizza slices, chopped vegetables, fruit, meat pies, boiled eggs, potato wedges, sandwiches, fruit loaf are all good examples.


Recognising weight loss

There are many reasons why someone with dementia may lose their appetite such as suffering with constipation, swallowing issues, depression, mouth ulcers or painful teeth.  It’s important to be aware of weight loss in people with dementia and act immediately to help regain a healthy appetite and reduce the risk of malnutrition.

  • Bones visible under the skin
  • Loose clothing
  • Loose rings
  • Loose fitting dentures
  • Leaving food on the plate


Fortify foods 

If someone is losing weight then you may need to consider fortifying foods as it’s important to get as much nutrition as possible into a small serving of food, especially calories and protein.  Full fat milk, cream, cheese, oils, butter, mayonnaise, crème fraiche, milk powder, coconut milk, avocado, nut butters and pureed tofu are a few ideas of foods you can use. 

Nourishing smoothies can also help to top up someone’s calorie and protein intake.  There’s no end to the different combinations you can use and the best base is full fat milk.  


Planning meals

When you’re trying to think about what food to prepare each day it’s worth paying thought to a few factors that may make mealtimes more enjoyable for people with dementia.

  • Combine colours on the plate to help meals become more visible. Choosing three or four is a good target such as steamed fish with carrots and peas
  • Combine textures to make food more appealing. Mix up crisp, crunchy, chewy, soft and smooth foods (unless someone is having difficulty swallowing)
  • Vary taste but don’t add too many favours to any one meal
  • Have a buffet day with finger foods such as quiche, scotch eggs, vegetable sticks, cocktail sausages and yoghurts


Quick fixes 

If you don’t have the time to prepare something from scratch or are just too exhausted then there is nothing wrong with turning to good quality ready meals as a quick option.  Dishes such as lasagna, cottage pie, fish pie, macaroni cheese and risotto all provide a good soft food option.  Canned foods can also save time and offer a quick nourishing meal.  Canned fruit, fish (watch out for bones that pose a choking risk) or even baked beans are good examples and can be partnered with other ingredients.  Eggs are also a quick food option and can be scrambled with soft vegetables such as tomatoes and mushrooms or made into a simple omelette.

Pre-prepared foods can be used to make an interesting buffet meal that is also suitable for people that require a finger food diet.  You can also cook foods in batches and keep individual portions in the freezer to help save time. 


Food textures

Some older people with dementia may need the texture of their food altered.

  • Difficulty using cutlery or with a tremor may need finger foods
  • Difficulty chewing and poor teeth may need softer foods (mash, tender meats and fish, soft vegetables)
  • Difficulty swallowing may require a pureed diet (you must seek professional advice to assess someone’s potential swallowing problem before pureeing their diet) 



Dehydration is common among older people with dementia as they may not recognise they are thirsty, may forget to drink, may be unable to communicate that they are thirsty, or may refuse to drink because they are worried about incontinence.

Dehydration can cause headaches, confusion, irritability and constipation which can contribute to urinary tract infections.  Older people who are incontinent need to drink more, not less, to encourage the bladder to empty regularly to prevent infection and to exercise the bladder muscles.


“Dehydration can cause headaches, confusion, irritability and constipation which can contribute to urinary tract infections”


We get some of our fluids from food, particularly foods such as soup, stews, fruits and vegetables, jelly, sauces, ice Lolli’s and yoghurt.  All drinks help us to remain hydrated, including tea, coffee, water, milk, fruit teas and fruit juices.

Caring for someone with dementia is a full time job and mealtimes present a whole new set of challenges however, maintaining a well-nourished body will help someone with dementia achieve a better quality of life and help to deter the onset of other illnesses that may make caring for them even more challenging.


More information

Dementia UK

Caroline Walker trust

Alzheimer’s research UK 

Age UK


Download PDF here Guide to help loved ones with dementia to eat well 


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