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What to Eat for Better Sleep

What and when we eat can impact how easily we fall - and stay - asleep. Below are three key food groups that can help send you off into the land of nod...


Complex carbs (e.g. brown rice, oats, barley, spelt) and protein both provide a boost of tryptophan, an amino acid that helps regulate the sleep cycle and promotes sleep and relaxation. Team them together for the perfect sleepy snack – porridge oats with milk, wholemeal crackers and cheese, nut butter and spelt toast – beautiful!

2. Mg ME

Increasing your magnesium intake can have huge benefits for your sleep quality. This is because it plays an significant role in the deactivation of adrenaline, making it the perfect wind-down companion if you’ve had a particularly stressful day. Leafy green vegetables, beans, lentils, nuts, seeds and wholegrains are rich in magnesium, so there’s lots of choice.


Containing the natural sedative lactur carium, lettuce promotes deeper sleep. For an easy way to include more lettuce in your diet, try including a fresh, green side salad with dinner!

The London Sleep Company’s top tip – try to avoid eating a big meal late at night. Your body will find it hard to wind down if it’s got to work extra hard on digesting your dinner. Aim to finish eating at least 3 hours before bedtime. If circumstances mean you need to eat late, opt for a lighter option such as soup.

NB: This article is for information purposes, and does not constitute medical advice. If you are experiencing difficulty sleeping, or have symptoms which prevent you from sleeping well, you should contact your medical practitioner.


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