CATCH MORE Z’s

“Timing is key to keeping your cortisol levels constant, since rising and falling hormones can disrupt sleep. It’s important to find a meal schedule that fits with your lifestyle and hunger patterns— mine is 6 a. m. to 8 a. m., 11 a. m. to 1 p. m., 2 p. m

From skipping breakfast to loading up your dinner plate, the choices you make during the day can influence the quality of slumber you have at night. A study published in the Journal of Clinical Sleep Medicine last year found that eating less fibre, more saturated fat and more sugar is associated with lighter, less restorative and more disrupted sleep. And, says Turner, timing matters: “You should eat within an hour of waking and stop eating two hours before bed.” When choosing what to eat, remember that a good night’s sleep begins the moment you step out of bed—so start the day by feeding your brain the nutrients it needs to thrive, like a proteinand fat-rich omelette with chicken sausage or a green juice, she says. You should also slot in a late-afternoon mini meal that contains protein, healthy fats and fibre to help stabilize cortisol, the stress hormone. For dinner, consume some starchy carbs such as quinoa and legumes to boost your serotonin levels, which can help your body shut down for a sound rest. If you need a nighttime hit of melatonin, reach for a handful of walnuts— they’re a good source of the sleep hormone and are also chock-full of magnesium, which lowers cortisol levels so you can relax. “Your body thrives on routine. It’s not only important to eat every three to four hours; the key is to have a meal at approximately the same time every day,” says Turner.