10 Nutritional and Lifestyle Tips for Improving Sleep Hygiene

Struggling because you can't sleep well at night? You’re not alone. Many people face insomnia or find themselves waking up multiple times, leaving them tired and frustrated. Improving your sleep hygiene can make a big difference, and nutrition combined with lifestyle changes plays a key role. This post offers practical tips to help you build better habits that support restful sleep and a balanced circadian rhythm.

Understand Your Circadian Rhythm

Your circadian rhythm is your body's natural clock that regulates sleep and wake cycles. Disruptions to this rhythm can cause insomnia and difficulty waking up refreshed. To support your circadian rhythm:

• Keep a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.

• Expose yourself to natural light during the day, especially in the morning, to help reset your internal clock.

• Avoid bright screens at least an hour before bed, as blue light can confuse your brain about the time of day.

  
  

Choose Sleep-Supportive Foods

Certain nutrients help your body produce sleep hormones like melatonin and serotonin. Incorporate these foods into your diet:

• Tryptophan-rich foods such as turkey, chicken, nuts, and seeds.

• Magnesium sources like leafy greens, bananas, and whole grains.

• Complex carbohydrates such as sweet potatoes and oats, which can promote serotonin production.

  
  

Avoid heavy meals or spicy foods close to bedtime, as they can cause discomfort and disrupt sleep.

Limit Caffeine and Alcohol Intake

Caffeine is a stimulant that can keep you awake long after consumption. To improve sleep hygiene:

• Avoid caffeine after early afternoon, especially if you can't sleep well.

• Be mindful of hidden caffeine in chocolate, tea, and some medications.

• Alcohol might make you feel sleepy initially but often leads to fragmented sleep and waking up during the night.

  
  

Hydrate Wisely

Drinking enough water throughout the day supports overall health, but drinking too much before bed can cause frequent trips to the bathroom, interrupting your sleep.

• Aim to finish most of your hydration at least 1-2 hours before bedtime.

• Keep a small glass of water by your bedside in case you wake up thirsty.

  
  

Establish a Relaxing Evening Routine

Your lifestyle habits before bed influence how easily you fall asleep. Create a calming routine that signals your body it’s time to wind down:

• Try gentle stretching or yoga.

• Practice deep breathing or meditation.

• Read a physical book or listen to soothing music.

  
  

Avoid stimulating activities like intense exercise or stressful work right before bed.

Use Nutritional Therapy to Address Sleep Issues

If you frequently can't sleep or suffer from chronic insomnia, nutritional therapy might help. This approach looks at your diet and supplements to support sleep health. For example:

• Herbal teas like chamomile or valerian root may promote relaxation.

• Correcting nutrient deficiencies, such as magnesium or vitamin D, may improve sleep quality.

  
  

Consult a healthcare professional before starting any supplements.

Manage Stress Throughout the Day

Stress and anxiety are common causes of insomnia and waking up during the night. Managing stress improves your ability to fall asleep and stay asleep.

• Practice mindfulness or journaling to process your thoughts.

• Break tasks into manageable steps to avoid feeling overwhelmed.

• Spend time outdoors or engage in hobbies that relax you.

  
  

Create a Sleep-Friendly Environment

Your bedroom environment affects your sleep quality. Make sure your space supports rest:

• Keep the room cool, ideally between 15-19°C.

• Use blackout curtains or eye masks to block light.

• Minimise noise with earplugs or white noise machines if needed.

• Invest in a comfortable mattress and pillows.

  
  

Avoid Napping Late in the Day

While short naps can boost alertness, long or late naps interfere with your nighttime sleep.

• Limit naps to 20-30 minutes.

• Avoid napping after 3 pm to prevent difficulty falling asleep.

  
  

Be Patient and Consistent

Improving sleep hygiene takes time. You might not notice changes overnight, especially if you have long-standing insomnia. Stick to your new habits consistently, and track your progress.

• Keep a sleep diary to identify patterns and triggers.

• Adjust your nutrition and lifestyle based on what works best for you.

• Seek professional help if sleep problems persist despite your efforts.