We\u2019ve all been there: lying awake at 2am with a racing mind, wondering why you can\u2019t sleep.<\/p>\n
While the odd restless night is usually nothing to worry about, if you\u2019re struggling to fall asleep regularly\u2014or waking up feeling even more exhausted\u2014it could be a sign that something in your daily routine is to blame.<\/p>\n
<\/p>\n And that something could be your diet, according to Sophie Bertrand<\/a>, resident nutritionist for Abbott\u2019s Lingo<\/a>\u2014an everyday wearable that tracks your glucose around the clock.<\/p>\n You may like<\/p>\n She explains that those sleepless nights could be down to what you eat and when you eat it.<\/p>\n \u201cAim to finish your last meal two to three hours before sleep as eating too close to bedtime may cause a spike in glucose levels and insulin,\u201d says Bertrand.<\/p>\n \u201cThis inhibits the release of growth hormones and can signal wakefulness to the body.\u201d<\/p>\n And while many of us may already know that eating too close to bedtime<\/a> is a no-go, timing isn\u2019t all that matters, what you eat before bed matters too, as does what you eat throughout the day.<\/p>\n Here, Bertrand shares three nutrition factors that could be impacting your sleep\u2014and what you can do about them.<\/p>\n 1. Consider what you eat in the evening<\/p>\n Bertrand advises prioritising meals with a low Glycaemic Index (GI) at dinner time. These are foods that cause a slow and gradual rise in blood sugar levels, rather than quick spikes.<\/p>\n They are often recommended<\/a> to people living with diabetes or as a weight-management strategy. Foods are scored on a GI scale of 1-100, and anything 55 or below is considered low GI.<\/p>\n You may like<\/p>\n \u201cPrioritise meals with a low GI\u2014with high fiber, whole grains and vegetables alongside protein,\u201d Bertrand says.<\/p>\n \u201cAvoid sugary drinks and fruit, and instead opt for complex carbohydrates allowing for a slow, steady release of energy to help support deep sleep.\u201d<\/p>\n Examples of low GI foods include:<\/p>\n Lentils, chickpeas and beansWild rice, brown rice and quinoaBroccoli, courgette and leafy greensChicken, tofu, fish or eggs<\/p>\n If you are someone who wears a continuous glucose monitor device during the night, it will show spikes or dips when you\u2019re sleeping, which could be a sign that your body is struggling to regulate glucose levels.<\/p>\n \u201cGlucose spikes at night can disrupt sleep quality, leading to restlessness and poor REM sleep,\u201d says Bertrand.<\/p>\n \u201cOn the other hand, low glucose levels (hypoglycaemia) during the night can trigger a stress hormone response, disrupt restorative sleep and lead to daytime tiredness and irregular sleep patterns if it occurs regularly.\u201d<\/p>\n If you don\u2019t have a monitor, use notes to track your sleep, what you\u2019re eating and when you\u2019re eating it to work out if there are any particular foods and mealtimes that are affecting your sleep.<\/p>\n