We know about the lavender on the pillow and not to overdo it with the Netflix on the tablet.
But could snacking on the right foods before bedtime also be the key to a good’s night’s kip?
According to sleep expert Sammy Margo, it’s definitely worth a try, especially for the one in three of us who suffer from insomnia.
The author of The Good Sleep Guide, explained to that certain foods help us drift off, and the wrong ones can keep us up.
“While particular foods and drinks may feel warming, those that are spicy, caffeinated, or high in fat and protein can play havoc with our sleep,” she says.
“Lying down after eating a spice-laden meal can result in heartburn and a restless night. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm.”
So, here are her five recommendations to try before bed:
1. Bananas
Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.
2. Almonds
Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, “which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm,” according to Margo.
3. Honey
Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.
4. Oats
As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.
5. Turkey
One of the most famous sources of tryptophan, turkey is also a great source of protein and will make you feel full.
And here’s what to avoid:
1. Alcohol
Whilst you might find one glass of wine (or your drink of choice) helps you nod off, alcohol stops you falling into deep sleep.
2. Cheese
Ever heard people say they have strange dreams after eating lots of cheese? Hard cheese contain high levels of the amino acid tyramine which actually makes the brain feel more alert. So despite our fondness for a post-dinner cheese-board, chowing down will only make it harder for you to fall asleep.
3. Spicy food
Ever had, ahem, digestion issues after a curry? As well as indigestion, chilli peppers contain capsaicin which makes it harder for your body to regulate temperature thus resulting in a less peaceful night’s sleep.
4. Fatty food
Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep.
5. Coffee
Perhaps obvious, the caffeine in coffee makes it a no-no before bed – the stimulant stays in your system for a long time and you can still be feeling the effects even ten hours later.
