Seven tips to promote a good night’s sleep

It’s World Sleep Day on Friday 13^th March – but you’ll sleep soundly thanks to our seven tips to help promote a good night’s sleep!

Don’t eat too close to bedtime

Lying down with a full stomach can lead to heartburn. Plus, you will keep digesting your food while you’re asleep – so there’s no evidence that eating before bed increases chances of weight gain). However, digestion raises your body temperature and keeps your metabolism active, which may reduce your sleep quality. Try not eating two-to-three hours before hitting the hay.

Caffeine cut-off

We all have different tolerances to caffeine and how quickly it passes through our system, but if you’re struggling to fall asleep, try swapping your afternoon coffee for a herbal tea. A camomile tea before bed has been used for millennia, and according to research, may reduce the amount of time it takes to fall asleep and improve sleep quality.

Get some GABA

GABA is a neurotransmitter produced from the amino acid glutamate, which directly induces calmness and sleep. Find it in umami tasting foods like aged cheeses, soy sauce, miso, and fermented foods like kimchi. Eating more wholegrains, nuts, beans and lentils also helps to increase GABA production in the brain.

Munch on magnesium

This mineral promotes muscle relaxation and supports normal nervous system functioning, helping to keep you calm. You’ll find it in nuts and seeds, oats, dark chocolate, brown rice, beans and pulses.

Try tryptophan

Tryptophan is an amino acid (the building blocks of protein) that is a precursor to sleep-inducing chemicals serotonin and melatonin in the brain. Quinoa, yoghurt, nuts, and eggs are all good sources. Milk contains both tryptophan and melatonin, so a mug of warm milk might be just what you need to help you nod off (placebo or not!).

Avoid alcohol

Even though it feels like a glass of wine or two might help you wind down at the end of the day, alcohol disrupts our sleep cycles, meaning we don’t get as much REM as we need.

Get the right amount of water

You don’t want to be woken up in the night because you’re thirsty or you need the bathroom. Aim for six-to-eight glasses a day – around 1600mls (depending on the weather and your activity levels this might need to increase). If you find yourself waking in the night for a wee, avoid drinking anything the hour before you go to bed.

You can find more tips on getting a good night’s sleep from our partners at the Mental Health Foundation here.