Sleep Your Way to Better Health

Sleep is one of the most powerful tools for our health, yet so many of us struggle to get enough good quality sleep.

 Almost 1 in 5 people in the UK aren't getting enough sleep.

A recent survey commissioned by The Mental Health Foundation UK revealed that almost one in three adults is experiencing poor quality sleep and showing signs of not being able to do the things that support good mental health.

During sleep, the body undergoes rest and restoration including tissue repair, hormone regulation and memory consolidation. Poor sleep increases cortisol, increasing stress, lowering mood and causing weight gain.

Small changes to your diet and evening routine can have a big impact on your sleep, energy levels, and overall health and help you wake up feeling refreshed and ready to start the day.

Here are some evidence-based tips to help you sleep better, focusing on the role of nutrition alongside other healthy sleep habits.

My Top 5 Top Tips for a better night’s sleep:

1. Balance your blood sugar

   Waking during the night can be caused by restlessness, hunger or anxiety that may be linked to fluctuations in blood sugar levels. Consuming high-sugar or ultra-processed foods late in the day can lead to rapid increases in blood glucose, followed by a subsequent crash. This fluctuation can stimulate the release of stress hormones such as cortisol, which may disrupt sleep and contribute to waking during the night.

   
   

   Ensure that your evening meals contains protein, healthy fats and complex carbohydrates e.g. grilled salmon with roasted vegetables and quinoa. Avoiding refined carbohydrates (white bread, sugary snacks, pasta) within two to three hours of bedtime.

   
   

2. Magnesium foods for relaxation

   Magnesium plays a vital role in muscle relaxation and calming the nervous system. Studies suggest that magnesium can improve sleep quality, particularly for those who struggle with insomnia.

   
   

   Magnesium-rich foods: Dark leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), avocados and ark chocolate

   
   

3. Avoid caffeine (ideally from 2pm/during the evenings)

   Caffeine is a well-known sleep disruptor as the half-life of caffeine is about 5-6 hours, meaning if you have a cup of coffee at 3pm, half of that caffeine could still be in your body at 9pm.

   Swap out tea/coffee for herbal teas such as camomile, valerian root or a sleepy tea which have natural sleep-promoting properties.

   
   

4. Tryptophan and melatonin

   Tryptophan is an amino acid that helps the body produce serotonin and melatonin key hormones involved in sleep regulation. Eating foods high in tryptophan can naturally encourage the production of these hormones.

   
   

   Tryptophan-rich foods: Turkey, eggs, bananas, nuts, seeds and oats

   Foods naturally high in melatonin: cherries, kiwis and walnuts

   
   

5. Create a Sleep-Inducing Evening Routine

   Your evening routine will have a direct impact on your ability to have a good night’s sleep. Our bodies thrive on routine, and small changes in our pre-bedtime habits can make a significant difference.

   
   

   Practical tips for better sleep:

   Dim the lights at least an hour before bed to help signal to your brain that it’s time to wind down.

   Avoid screens (phones, tablets, and TVs) at least 30-60 minutes before sleep. The blue light emitted can suppress melatonin production.

   Try a relaxation practice such as reading, gentle stretching, or a short meditation before bed.

   Consider your bedroom environment - Keep your bedroom cool (18°C) for optimal sleep; dark; good bedding including mattress and pillows; free of clutter. Is your bedroom a relaxing place to rest?

   
   

I have helped and supported many clients to improve their sleep quality through nutrition and lifestyle changes. I once suffered from insomnia myself so I really appreciate what lack of sleep feels like. I am so passionate about helping people to sleep better.

Final Thoughts

A good night’s sleep isn’t just about the number of hours you spend in bed - it’s about quality.

Small adjustments to your diet and evening routine can significantly improve sleep quality.

An underlying health condition may be the cause of your sleep problems. If poor sleep is an issue for you, it may be worth speaking to a professional who can look at hormonal changes as well as ruling out other underlying issues such as gut issues, food sensitivities and intolerances and nutritional deficiencies which can be causing disrupted sleep. We know that when we feel tired and exhausted it can be so hard to do anything can’t it?

The causes of poor sleep are often multifactorial so identifying what's causing this can be key to finding the right solution for you. 

So, if you are struggling and would like some help I am offering you a friendly complimentary chat with me to see how I can help support you.

* It is important to seek professional help if your lack of sleep is an ongoing concern and it starts to affect your health.