How to sleep better
Are you struggling to get a good night's sleep? Nutritionist Kerry Torrens explains how a few diet changes can make all the difference
Did you sleep well last night? If not, then the chances are you're feeling lethargic and low in mood, both of which can affect your productivity and your overall health.
Next, read how to get up early in the morning, find out the importance of a morning routine and why you're always tired.
Why do we need sleep?
Sleep is essential for both our physical and mental well-being. Not only does adequate sleep improve our focus and concentration, it also promotes healing and reduces our risk of a number of health conditions. For example, studies have found a relationship between the quantity and quality of our sleep with health problems, such as type II diabetes, high blood pressure, heart disease and depression. What's more, a lack of sleep is believed to suppress the immune system, leaving us vulnerable to infections and may increase appetite, potentially contributing to weight gain.
New research suggests that problems with sleep may impact the way we process memories. The 2024 study found that poor sleep affected the brain’s ability to ‘file away’ intrusive memories, this persistent ability to access these unsettling memories is thought to contribute to anxiety and may lead to post-traumatic stress disorder.
How many hours of sleep do you need?
Although seven hours is usually cited as the ideal, there is no magic number. We tend to need slightly less sleep as we age, but it varies by individual. You may function best on seven hours a night, while someone else may need nine or as few as four to lead a happy, productive life.
12 ways to improve your sleep
A disrupted night’s sleep can be caused by a number of factors, including heightened stress, poor diet and irregular sleeping habits. Below, you'll find practical steps to help improve your sleep routine, promote a more restful night and get you feeling better.
1. Drink a glass of warm milk before bed
It's not just an old wives' tale, dairy contains proteins whey and casein which rich in the amino acid tryptophan. This plays a key role in the production of sleep-inducing brain chemicals, serotonin and melatonin.
2. Top up your tryptophan
Other foods that contain useful amounts of tryptophan are oats, bananas, chicken, turkey, eggs, peanuts and tuna, so try to include these in your meals when you can.
3. Mighty minerals
Magnesium and calcium work together to help calm the body and relax muscles. A lack of these minerals may cause you to wake up during the night, and make returning to sleep difficult. Interestingly, insomnia is one of the main symptoms of magnesium deficiency. If you're struggling to sleep, try eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains.
Restless leg syndrome refers to the constant urge to move your legs accompanied by a tingling sensation that can disrupt sleep. It's often experienced at night and may indicate that you're low on iron. If this sounds familiar, speak to your GP – it is important to check your iron levels before taking supplements.
4. Choose a wholegrain, carb-rich snack before bed
Snacking on a few oatcakes or a bowl of low-sugar cereal an hour before bed stimulates the release of insulin. This helps to clear any amino acids that compete with tryptophan, and allows more tryptophan to enter the brain where it helps to produce sleep-inducing hormones.
5. Sip on herbal tea
A warm, soothing cup of camomile, passion flower or valerian tea may have a sedative effect, encourage feelings of relaxation and rest, and improve sleep quality.
6. Implement a relaxing bedtime routine
To help your body and mind switch off, have a warm bath, do some gentle yoga or read a book rather than watch TV. Try to go to bed around the same time every night and get up at the same hour in the morning as this will help set your body clock.
7. Find time for exercise – just not before bed
Getting outside, especially first thing in the morning and for enough time during the day, may help you sleep more soundly. This is because exercise produces endorphins which lift our mood and increases metabolism. Exposing yourself to bright light first thing helps to set your circadian clock, enhances alertness during the day and promotes sleep at night. However, you should avoid exercise last thing though as it produces stimulants that stop the brain from relaxing.
8. Make sure your bedroom is neither too hot or too cold
Our body temperature has its own day to night rhythm. At night, it usually cools down to signal that it's time for sleep. If you're too hot or too cold, your body may struggle to relax and your sleep will likely be disrupted.
9. Stop late-night scrolling
When it’s dark, your brain secretes melatonin, helping you to fall asleep. However, the blue light from your phone may restrict the amount of melatonin produced, and the action of scrolling is thought to be stimulatory and likely to keep you awake. Put your phone away at least 30 minutes before you retire to bed to help your body switch off naturally.
10. Keep an eye on your sugar intake
Eating too much sugar can cause your energy levels to spike and crash throughout the day, and make it difficult to sleep at night. This is because your body uses magnesium – a vital sleep-inducing mineral – to process sugar. What's more, if you're feeling low in energy after a bad night's sleep, you may reach for sugary foods to give yourself a boost and that is only likely to make the problem worse. Try to choose a healthy low-sugar, high-fibre cereal for breakfast instead of one that's full of the sweet stuff.
11. Eat your evening meal earlier
The act of eating pushes up the body’s core temperature, and this can disrupt sleep. So, try to eat your evening meal at least three to four hours before going to bed.
12. Gradually reduce caffeine
Have your last caffeinated drink no later than midday – this is because the time taken for the body to eliminate caffeine is roughly five to six hours. Instead sip on decaf coffee or caffeine-free tea, such as rooibos. And don’t forget other drinks like energy drinks and even cold remedies may contain caffeine.
What to avoid for a better night's sleep
- Eating high amounts of starchy or fatty foods, or very refined, sugary foods places a higher demands on your digestive system which means you're likely to feel sluggish and lethargic.
- Avoid pork, chocolate, aubergines, tomatoes, potatoes and wine near bedtime as these foods are rich in an amino acid called tyramine, which the body converts to noradrenaline, a brain stimulant.
- Although a couple of drinks may help you to drift off to sleep, too much alcohol decreases the REM sleep we all need and disrupts the body’s natural rhythms. Alcohol also causes blood sugar levels to drop, so you may wake in the middle of the night. Alcohol is also dehydrating so you are likely to wake feeling thirsty.
- Say no to an after-dinner espresso or late-night cuppa. The stimulant effect of caffeine reaches its peak one to four hours after it's consumed, but some people may feel its effects up to 12 hours later. Some over-the-counter cold and headache remedies are also high in caffeine.
- Nicotine acts as a stimulant, this means those who smoke or vape are likely to take longer to fall asleep and are more likely to suffer with sleep problems.
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This page was reviewed on 10th February 2025 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_
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