... AND FIVE TO AVOID

1 COFFEE, TEA AND CHOCOLATE If you are sensitive to caffeine, you should obviously try to avoid anything with caffeine in it close to bedtime. That doesn’t just mean coffee or tea, but foods such as dark chocolate as well. Some painkillers also contain high levels of caffeine. 2 WINE OR OTHER ALCOHOL Even just one or two glasses – can disrupt your sleep, particularly if they are consumed close to bedtime. 3 SPICY FOODS Eating spicy foods before bedtime can give you indigestion but it can also make it harder to fall asleep. This may be because capsaicin, the chemical that gives chili peppers their bite, can temporarily raise your body temperature at a time when it should be falling. 4 STRONG CHEESE Aged cheddar, parmesan, Stilton and Gorgonzola contain high levels of chemical tyramine, which can cause the release of a stimulant known as noradrenaline. 5 SUGARY TREATS These send your blood sugars soaring, and produce less restful sleep. If you are feeling hungry replace sweet treats with a handful of nuts or a glass of warm milk.