What should I eat to sleep better?

There is no single food that guarantees a good night, but what and when you eat can make it easier to settle. Many people find that a regular evening meal that is not too heavy, less caffeine after lunch, and going easy on alcohol at night helps. Food is one piece alongside your routine and bedtime habits, and if poor sleep has gone on for weeks, it is worth talking to your GP.

What helps most with food and sleep

• Eat at regular times. A steady pattern of meals helps your body clock know when the day is winding down.
• Finish a big meal a few hours before bed. A very large or rich meal late at night can leave you uncomfortable and restless.
• Don't go to bed hungry either. If you are peckish, a small snack such as a banana, a slice of wholegrain toast or a small bowl of porridge is usually plenty.
• Include a variety of whole foods. Vegetables, fruit, wholegrains, beans and some protein through the day support your energy and mood, which many people find carries into the night.

What to go easy on

• Caffeine. Coffee, tea, cola, energy drinks and chocolate can stay in your system for many hours. Many people sleep better if they stop caffeine by early afternoon.
• Alcohol. It can make you drowsy at first, but many people find their sleep is lighter and more broken afterwards.
• Spicy or very fatty food late at night. This can bring on heartburn or indigestion, especially when you lie flat.
• Lots of drinks just before bed. Too much fluid can mean trips to the loo in the night.

Warm drinks and bedtime snacks

A warm milky drink, a caffeine-free herbal tea or a small snack can be a lovely part of a wind-down routine. Part of the benefit is the ritual itself: slowing down, putting the phone away and signalling to yourself that the day is over. Be a little careful with herbal remedies and supplements, as some do not mix well with medicines. Check with your pharmacist or GP before you try them, especially if you take regular medication or are pregnant.

What a nutrition consultation involves

A nutritional therapist or nutritionist will usually start by asking about your sleep, what you eat and drink across a normal week, your energy, stress and health history. You may be asked to keep a short food and sleep diary. They then suggest small, practical changes, such as moving caffeine earlier or adjusting evening meals, and review how it is going. It is not about strict diets. Nutritional therapy is one of the named therapies on the CNHC register, while the title nutritionist is not protected by law, so ask about training and registration. Dietitian is a protected title and dietitians must be registered with the HCPC.

How many sessions and roughly what it costs

Many people have an initial consultation and then two or three follow-ups over a couple of months, so there is time to try changes and adjust. Private nutrition consultations in the UK are commonly from £80 for a first appointment, and often more in big cities. Many practitioners offer a free short call first. Check the length of the appointment, whether a written plan is included and the cancellation terms.

Where it fits alongside NHS care and when to see your GP

Food and drink habits are one gentle part of sleeping better, alongside a regular bedtime, a dark, cool room and winding down away from screens. Please see your GP if you have struggled to sleep for more than a few weeks, if you feel very low or anxious, if you snore loudly or stop breathing in your sleep, or if you are exhausted in the day. Don't stop or change any medicine on the strength of a change in diet. A good practitioner will tell you if another route is better first.

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