Most people look forward to getting into bed after a long, hard day, but actually falling asleep can be a challenge.
Nutritionist Cara Shaw shared diet hacks to help you fall asleep more easily, including the food group to get into your breakfast.
A high-protein breakfast is key and matters more than you might realise, according to the expert, speaking for BlueIron.
She told GB News: "If you’re tossing and turning at night, your diet could be to blame. What you eat during the day plays a huge role in how well you sleep. How you start your day really matters.
Opt for high-protein foods in the morning
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"Sugary cereals, pastries or toast with little toppings can mean you start your day on a blood sugar rollercoaster, which can then have a negative impact on sleep in the evening."
She suggested high-protein foods like eggs or Greek yoghurt. You can add nuts and seeds to meals for a quick protein boost.
In the evening, fill up on complex carbs such as oats, quinoa and sweet potatoes rather than white bread or pasta - "carbs help tryptophan reach your break, promoting relaxation".
Cara added: "Tryptophan is an amino acid that helps produce serotonin, which later converts into melatonin.
"Good sources include turkey and chicken, and they also contain iron, another vital co-factor to support serotonin production."
The drinks you choose throughout the day can also impact how well you sleep, the nutritionist added. Cut down on alcohol and, instead, ensure you drink plenty of water.
Cara explained: "A glass of wine might make you feel sleepy, but alcohol disrupts deep sleep, leaving you feeling sluggish the next day.
"Dehydration can lead to restless sleep, so drink plenty of water during the day - but cut back an hour before bed to avoid nighttime bathroom trips."
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Complex carbohydrates like sweet potatoes are great at dinnertime
GETTYMore evening habits can set you up for a good sleep, according to Cara. She suggested using a "reverse alarm" to help you wind down.
She explained: "Instead of setting an alarm in the morning, set a ‘wind-down’ alarm in the evening to remind you to switch off screens and start relaxing."
Avoiding screens in the evening can help calm your mind down. Think of putting your phone away and turning off the TV at least an hour before bedtime.
