We’re all juggling many things throughout the day and having enough energy to manage it all is important. Getting a good night’s rest is dependent on a lot more than what time we go to bed at night and get up in the morning. Our quality of sleep is impacted by how much exercise we get, to how much time we spend looking at our phones and computer screens, to the combination of foods and drinks we fuel our body with throughout the day.

I’m sure you’ve heard this phrase before, ‘you are what you eat’. As cliché as it sounds, it is true – our physical and mental well-being is directly linked to what we eat and drink, and so is our sleep.

Our bodies are using the foods we consume to replace billions of cells every day. So, what we eat determines the structure of our cell membranes, bone marrow, blood, hormones, tissue, organs, skin, and hair. Which is why it is important to pay attention to our diet. The more we understand how certain foods impact our health, the more control we have over our wellbeing. Before you go to bed tonight, try one of these tips and see how you feel in the morning!

Pay attention to how much caffeine you’re consuming throughout the day (and when you’re consuming it)

Caffeine can stay in your bloodstream for up to six hours after you consume it. It is important to monitor how much coffee you are drinking and what time of day you are drinking it.

Limit your sugar intake

Too much sugar in your diet has a direct impact on your blood sugar levels, which also impacts your energy levels throughout the day. While sugar does boost your energy quickly, you will experience a crash afterwards as well. This cycle may lead to you consuming more caffeine, feeling less productive and craving foods you normally wouldn’t – which all impact the quality of sleep you will have at night. Limiting your sugar intake will help to ensure you have consistent energy throughout the day.

Drink more water

I know you’ve heard this one many times. It’s because drinking water is vital to everything your body does every day. Dehydration can make you feel irritable, fatigued and restless, which also impacts your sleep. Create a routine so that you are drinking a full glass of water several times throughout the day and not waiting until right before bed to chug a bottle of water that will have you waking up to go to the bathroom throughout the night – that doesn’t help with getting a good night’s rest either.

Include sleep-friendly foods in your diet

Did you know bananas contain serotonin, turkey contains tryptophan and berries contain some melatonin? These are some of the building blocks for the chemicals our brains need to make for sleep. Ditch the pizza and hot wings for dinner and try whole foods that will help you sleep well instead.