If you’ve ever struggled to get to sleep at night then this post is for you.
You might not think that what you eat has much impact on your sleep quality, but the truth is that your stomach plays quite a big role in how well (or badly) you sleep.
Here are some quick diet fixes you can try right now to start you on the path to better sleep.
Trust me, these tips work a lot better than counting sheep!
1. Skip that second coffee
We all know that caffeine keeps us awake. But did you know that it should ideally be avoided in the afternoon, not just a couple of hours before you go to bed?
If you still feel like a hot drink in the afternoon or evening, try swapping coffee for chamomile tea – it’s rich in sleep-inducing antioxidant apigenin.
My top tip: Coffee after 4pm can have a negative effect on your sleep. Instead, opt for a mug of chamomile tea to enhance your quality of rest.
2. Keep hydrated
Keeping hydrated is often a key factor in those suffering from a bad night’s sleep.
Although water can help you get a better night’s sleep it’s also key to stop drinking water a couple of hours before you go to bed to avoid having to get up in the middle of the night!
My top tip: Drink plenty of water in the day, but make sure you stop taking in fluids about two hours before you plan to sleep.
3. Pass on the sugar
I’m sure you know that sugary food and drinks are not very good for you at the best of times, and that’s especially true before bed. Sugar stimulates the brain and messes with hormones that help you get a good night’s sleep.
My top tip: If you’re looking for a sweet treat, limit yourself to fruit – ideally ones without too much sugar, and not too close to bedtime.
4. Don’t eat too late
To give yourself the best chance of a good night’s sleep, aim to eat your main meal earlier in the evening. Did you know that eating pushes up your body’s core temperature, which can disrupt your sleep.
My top tip: Eat your evening meal at least four hours before hitting the hay.
5. Choose the right fats
Fat and sleep have a complicated relationship. But did you know that the right amount of certain fatty foods can actually help you sleep?
Nutrients like magnesium and zinc – found in abundance in fatty nuts like walnuts and cashews – have been shown to combat insomnia.
My top tip: Ditch the saturated stuff found in pizza and ice cream for sleep-friendly, nutrient-rich fats – like salmon at dinnertime or peanut butter before bed.
Remember, if you are unsure of anything, want advice or just to share your progress I’m only an email away. You can get in touch with me at firstname.lastname@example.org and I will get back to you as soon as possible.