Struggling with sleep? Here are 5 eating habits that can help you sleep better

Thanks to the hours we spend in front of screens and the increasingly chaotic lifestyles, majority of people find it hard to get a good, fulfilling night’s sleep.

Energised, refreshed, and clear-headed – three coveted benefits of a good night’s sleep, and if you’re looking to fix your sleep cycles, here are some ways to maximise your sleep, compiled by Rosemary Ferguson, a nutritionist for Vogue.

Have dinner at the right time



You should ideally have dinner two to three hours before you decide to hit the sack for some sleep. This way, your body has ample time to digest the food and rest as you sleep. You should also control your portion size at dinner, and avoid eating too much after.

Grab some protein



According to Ferguson, protein helps regulate blood sugar levels, in turn leading to a more sound sleep. Maintain a nice balance of nutrients in your evening meal – a portion of protein, a good fat (like avocado), and a carbohydrate so that you feel sufficiently full.

Reach for sleep-inducing foods



Yes, some foods calm our bodies down to help it rest well. These include organic turkey which triggers the production of the ‘sleep hormone’ melatonin. Fatty fish that are high in omega-3 and vitamin D, and bananas with their abundance of potassium and magnesium are also ideal. Oats, pistachios, cherries and mushrooms can also help you sleep better.

Warm food > cold food



You read that right. Warm, slow-cooked meals not only warm your insides, but also help in nourishing it better. Seasonal soups, stews, slow cooked meats and sauteed veggies lead to a calmer night’s sleep.

Avoid heavy, fried foods



Warm, slow cooked food does not equate to heavy, fried food. Steer clear from fried foods that are high in inflammatory cooking oils, and food that may contain additives that can and will wreak havoc on your digestive system (and brain) in the evening.