Trouble sleeping can have a big effect on how you function during the day. 

As well as lack of sleep affecting your mood, it can also impact on your memory, health, looks, and even your ability to lose weight. 

But making some simple changes to your day-to-day routine can help you get a better night’s sleep. 

Naturalmats sleep expert, Christabel Majendie, has revealed her five top tips for a peaceful slumber. 

As well as lack of sleep affecting your mood, it can also impact on your memory, health, looks, and even your ability to lose weight

Don’t take long naps during the day 

There are differing opinions about day napping. But Christabel’s general advice is to avoid it altogether because it can disrupt your circadian rhythm. 

She said “If you do nap during the day, make it no longer than 20 minutes.”

Exercise during the day 

Christabel explained: “Excess exercise promotes biochemicals such as endorphins, endocannabinolds and neurotransmitters, all of which can help reduce stress and anxiety. 

Expose yourself to sunlight 

Christabel said: “Make sure you get enough sunlight during the day. This promotes higher levels of melatonin which is essential for maintain a healthy circadian rhythm. 

“Sunlight can also help you get more vitamin D. Some studies suggest that vitamin D has a positive influence on sleep.” 

Develop a healthy balanced diet 

The right foods contain compounds that promote sleep. So good nutrition is an essential part of sleep hygiene. 

Christabel’s tip? Eat protein foods high in tryptophan and amino acid that promotes melatonin. 

Pumpkin seeds, chicken, cheese, nuts, lentils, oats and beans are considered good foods for sleep. 

Have an afternoon cut-off point for caffeine

Caffeine is a stimulant, so if you’re a regular coffee-head be disciplined and stop drinking tea and coffee early on in the day. 

Christabel said: “Avoid caffeine four to six hours before bed. Switch to a decaffeinated tea, such as chamomile or a warm, milky drink. If you are dependent on caffeine in the day to keep you alert and awake, consider going to bed earlier each night instead or address the factors that may be impacting on your sleep quality.” 

Source: Express