Why Eating Your Breakfast Half An Hour Earlier Helps You Get A Better’s Night Sleep

Eating breakfast half an hour earlier, and moving dinner forward by 60 minutes are the keys to unlocking a better night’s sleep.

That’s the view of a leading UK expert who warned many Brits find it harder to sleep when the seasons change.

Sleep expert Martin Seeley, from MattressNextDay, said: “Spring is now underway, and we will see warmer days and longer evenings.

“But the clocks ‘springing forward’ can affect our sleeping pattern. Our circadian rhythms, which control our sleep, are affected by the clock moving in either direction.

“Evenings will become lighter, which will affect the brain’s production of melatonin – the sleep hormone. But a few simple changes can avoid the stress of struggling to fall asleep and feeling tired in the morning, even for those who might struggle with allergies the season brings.”

Here, Martin reveals his six tips for better sleep in Spring…

Have a hot drink before you get ready for bed

“The warmth of a hot beverage in the evening can create a soothing effect, signalling to your nervous system that it’s time to wind down. It can also help to regulate your body temperature. Your body temperature will cool once you’ve finished your drink, which mimics your body’s response when you sleep.

A milky drink contains tryptophan, an essential amino acid which creates serotonin which helps us relax and feel positive. Cocoa contains magnesium, which helps our muscles relax, and can seriously boost sleep.”

Make gradual changes to your bedtime

Instead of expecting your body to adjust to a whole hour’s change, in the week running up to the clocks changing, move your bedtime forward by 15 minutes. These gradual changes will help make the adjustment much smoother.

Make the most of the daylight

Light is one of the most powerful effects on our sleep patterns. Daylight sends a signal to our brain that it’s time to wake up, so in the morning make an effort to get outside and enjoy the sunshine and the warmer weather. If you do feel tired during the day, take a short nap but don’t overdo it and make sure it’s not too close to your usual bedtime.

With the warmer weather and longer days it’s also a great opportunity to get some exercise which is proven to help you sleep better. Whether it’s a morning or lunchtime walk or a workout in the garden, it will help boost your overall health and get a more restful sleep.

Take steps to deal with allergies

While Spring comes with an array of beautiful flowers, sunnier weather and feelings of optimism, for 1 in 3 people in the UK, seasonal allergies can make sleeping for some more difficult. Simply lying down at night can make allergies worse, so try to raise your head as much as possible.

You should also make your bedroom an anti-pollen zone by making sure the windows are kept shut at all times. Washing your bedding regularly will also help, and make sure to not wear clothes you’ve worn outside in the bed – this will simply transfer pollen and other allergens to your sheets.

Eat your meals earlier

What we eat has a big impact on our sleep. Eating a heavy meal close to bedtime keeps your body active as it is busy digesting which can interrupt your sleep cycle. Move your breakfast half an hour earlier and your dinner an hour earlier in the run up to the clocks changing to help you adjust. It’s also essential to avoid caffeine at least eight hours before you are due to go to bed.

Prepare your bedroom for the warmer weather

Temperature plays a big part in how well we sleep. An ideal bedroom temperature is about 18 degrees and overly hot or cold rooms, as well as draughts, can have a big impact on REM sleep in particular. This is the time to move over from the winter duvet to a lighter tog to avoid overheating as the temperature changes.

Your bedding itself can play a key role in how well you sleep. Go for natural fibres and look at the thread count. A high thread count feels luxurious and is perfect for the colder months but in spring and summer, don’t underestimate the comfort of 200 thread count sheets. They can still be wonderfully soft and high-quality and might feel lighter and more breathable against your skin, making them perfect for the summer months.

Image Source: Unsplash