How food is linked to sleep quality

Omega-3 fatty acids

Research suggests that docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, may be associated with better sleep in children. DHA is found in oily fish such as salmon, sardines and mackerel.

Vitamin B6

This nutrient is essential for the body being able to make sleep hormones efficiently. Food sources include bananas, meat, fish, chickpeas and potatoes.

Chamomile tea

This calming herb contains substances that help us relax. It has mild sedative properties and may assist with symptoms of anxiety. Try having a cup of chamomile tea before bed each evening as part of a relaxation ritual.

Avoid caffeine

Caffeine triggers the release of adrenalin (one of our stress hormones) which amps us up, and it interferes with the production of melatonin. It’s best to avoid caffeine consumption after midday as it takes around eight hours for our body to process. Caffeine sources include coffee, chocolate, cola, tea and energy drinks.

Avoid alcohol

Some people report that alcohol makes them sleepy and use it to help them fall asleep, but the quality of their sleep is actually poorer. Alcohol has been shown to reduce melatonin and it interferes with our sleep cycle, specifically reducing rapid eye movement (REM) sleep – one of the deepest phases of our sleep. Be honest with yourself about how much alcohol you are consuming and whether it may be affecting the quality of your sleep.

Avoid refined sugar

Sugary foods and drinks provide a boost of energy that we don’t need right before bed – stick to nutrientdense whole real foods at dinnertime to nourish your body before bedtime.

Beyond food, keep in mind that light destroys melatonin, so be particularly aware of not using backlit devices for a minimum of one hour before sleep to allow your body’s innate production of melatonin to occur.

Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See drlibby.com