Not getting enough sleep can make you feel tired and groggy, but it can also have negative effects on your health. “A bad night’s sleep can cause a host of issues, such as increased stress levels and performance issues, as well as affecting physical and mental wellbeing,” said Michal Szlas, CEO of mattress retailer OTTY Sleep. “And while many will look forward to the brighter mornings and longer evenings, the start of daylight savings time can bring more sleep issues than simply losing just one hour for one night.” There are many things you can do to improve your ability to sleep well, and according to Szlas one way to achieve this is to eat a healthy breakfast.
“Breakfast really is the most important meal of the day,” said Szlas.
“Food tells the body the day has begun, and provides the body with fuel and energy after an overnight fast.
“Eating a healthy meal will offer you with the correct vitamins and nutrients, helping to give you the cognitive functionality to survive the morning.”
Dr Nerina Ramlakhan, sleep expert at bed retailer Silentnight, also notes the importance eating breakfast has on a good night’s sleep.
“Not having breakfast is a surprising cause of poor sleep. I see lots of people struggle with eating early in the morning but skipping it will put everything, including your sleep out of sync,” said Dr Nerina.
“Not ‘breaking the fast’ leaves your body running on the wrong kind of energy throughout the day, but by having breakfast you stabilise your blood sugar while activating your body’s circadian timer.”
The body’s circadian timer is the official term for your body clock. Dr Nerina says activating this allows it to make more of sleep hormone melatonin later in the day.
Dr Nerina says the perfect breakfast to kickstart the day can be something as small as eight almonds and two dates.
These provide the right balance of protein, fat and carbohydrate when you wake in the morning.
Eight almonds and two dates offer around 150-200 calories and will fire up your metabolism and stabilise your blood sugar.
They will also stop you reaching for the coffee and help your body produce vital melatonin later in the evening to help you sleep.
Szlas also advises creating the ‘perfect’ sleep environment to help you get to sleep at night.
“Create a welcoming décor which makes you want to sleep in,” said the sleep expert.
You can do this by spritzing your room with essences such as lavender, which is scientifically proven to slow the heart rate and relax muscles.
In addition, sleep in comfortable clothing. Don’t wear anything too tight that restricts your lymphatic system from repairing.
Wear something which will help you stay cool throughout the night, preventing you from overheating.