Expert explains: 11 ways to have a better night's sleep

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 overall health. Getting a good night’s sleep is important for a number of reasons. Firstly, it energises us through the following day; secondly, quality sleep helps us learn more effectively and process memories more accurately. If we regularly don’t sleep well, it may impact our quality of life – making us more prone to infection and illness, disrupting our blood sugar balance, increasing depression and low mood, and making headaches and migraines worse. We also tend to be less motivated to participate in sports and other activities, and it may influence our food choices, so we’re more likely to select sugary, refined foods rather than wholegrains, fruit and vegetables.

11 ways to have a better night's sleep

Make sure you’re getting enough tryptophan

Other foods that contain good amounts of tryptophan include yogurt, oats, bananas, chicken, turkey, eggs, peanuts and tuna, so try to include these in your meals when you can. Add yogurt and bananas to a breakfast smoothie (try our bold blueberry smoothie recipe), make eggs for a quick lunch and try chicken traybakes for dinner.

Two glasses full of blueberry smoothie on a wooden serving board

Drink a glass of warm milk before bed

It’s not just an old wives’ tale. Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep-inducing brain chemicals, serotonin and melatonin. Alternatively, sip on a herbal tea. A warm, soothing cup of chamomile, passion flower or valerian tea may have a sedative effect and encourage feelings of sleepiness.

Check your magnesium, calcium and iron intake

Magnesium and calcium work together to help calm the body and relax muscles. A lack of these may cause you to wake up after a few hours and not return to sleep. 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. Low iron levels are also linked to a variety of sleep issues.

Go for carb-rich snacks

Snacking on a few oatcakes or a bowl of wholegrain cereal an hour or so before bed stimulates the release of insulin. This helps to clear any amino acids that compete with tryptophan from the bloodstream, allowing more of this to enter the brain.

Combining cooking with photography two of my favourites, this is a close up of a tray of oatcakes ready to go into the oven.

Implement a relaxing routine

To help your body and mind switch off, have a bath, do some gentle yoga or read a book rather than watching TV. Try to go to bed around the same time every night and get up at a reasonable hour in the morning to set your body clock. See our guide to having a mindful evening routine.

Prioritise exercise and fresh air

Getting outside, especially in the morning, is important because it sets your circadian rhythm, helping you sleep more soundly at night. Daylight triggers hormones that make you more alert, while exercise produces endorphins which lift our mood and increase metabolism. However, exercise produces stimulants that stop the brain from relaxing quickly, so it’s best not to exercise last thing at night.

Make sure your bedroom is neither too hot or 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.

Stop late-night scrolling

When it’s dark, your brain secretes melatonin, helping you to fall asleep. However, the blue light from devices, as well as their stimulatory content, restricts the amount of melatonin produced, keeping you awake. Put your phone away at least 30 minutes before to help your body switch off naturally.

Watch 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. One reason for this is your body uses magnesium – a sleep-inducing mineral – to process sugar. Start your day well and make simple swaps, like choosing overnight oats for breakfast instead of a sugary cereal.

a bowl of oats next to plates of berries, yogurt and chopped nuts on a red napkin

Eat your evening meal earlier

The act of eating pushes up the body’s core temperature and keeps your body busy digesting, and this can disrupt sleep. So try to eat your evening meal at least three to four hours before going to bed.

Gradually reduce caffeine

Say no to an after-dinner espresso or late-night cuppa. Have your last caffeinated drink no later than midday – the time taken for the body to eliminate the caffeine you consume is roughly five to six hours.