In short, yes! Both what you eat and the timing, but before we get into that….

There are lots of different things that can affect your sleep. Getting a good night’s sleep is amazing for your energy and how you feel (mentally/emotionally) the next day. Giving yourself time and space to create a good nights sleep can be as easy as ‘tweaking’ your day. I have written before about sleep, and the importance of relaxing in the evening to help boost melatonin levels (the hormone that helps us sleep).

Well, eating healthy food across the day will allow our body to get the nutrients it needs to function properly, and this includes sleep. When we eat affects our sleep too.

So here are my top 5 tips on getting a good nights sleep - through food.

• Pay attention to stimulants like sugar and caffeine It might seem obvious but if we are consuming foods that keep us awake and alert, they will impact our sleep. Having that extra donut after dinner, or that late afternoon coffee are not going to do you any favours at bedtime. Thats because our body is not able to get into that deep, refreshing sleep it really needs when there is too much sugar or refined carbohydrates.

• Eat early Allowing 2-3 hours between finishing eating and bedtime also helps. This is not only for comfort - laying down after a big meal is not the most comfortable way to try and get to sleep. This also helps with blood sugar regulation. Having this time allows our body to adequately digest the meal and for our blood sugar levels to return to normal, removing this as an impact on sleep.

• Get plenty of fibre and fresh vegetables Whole foods are good foods, and plenty of plant based foods are good for you generally. When it comes to sleep, that is no different. Some foods can even help promote sleep. Foods like berries, cherries, bananas, apple, tomato, capsicum and seeds/nuts such as sunflower, sesame, pumpkin seeds and almonds all contain phytomelatonins - that is plant based substances that promote melatonin level balance and improve sleep.

• Size matters Have you heard the saying to eat breakfast like a queen and dinner like a pauper? Well to some extent this holds true. Over-eating will impact your sleep as you may feel more tired, you will also feel unwell when lying down. It

• Keep hydrated (with water that is!) Being dehydrated or drinking alcohol will disrupt your sleep patterns, and can contribute to snoring and cramping. Drinking plenty of water (think 2-3 litres) across the day helps keep you hydrated. This might include herbal tea and some types of herbal tea are great to have before bed - chamomile and peppermint are 2 that come to mind, as they help with relaxation and sleep onset.

Of course if you are sleep deprived your food choices aren’t always going to be easy. Often we just want a quick sugary snack to ‘keep us going’ when we are tired. Consider the type of sugar and what you pair it with. Perhaps reach for a banana over chocolate, a green tea over the late afternoon coffee, and aim to get a better nights sleep - tomorrow you can start again, refreshed.

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