10 hours Ago By Lauren Martinez
As winter's lethargy finally lifts and spring blossoms in full force, those seeking the secret to a better night's sleep to fully enjoy the glorious days ahead might find the answer lies in their dietary habits . Breakfast is often hailed as the day's most crucial meal, and while many concentrate on enhancing food flavors, hunting for budget-friendly drink hacks, or tips to prolong food freshness, its impact on the day is often overlooked. Now, an expert has unveiled that this meal could be the key to achieving the perfect night's sleep .
Sleep specialist Martin Seeley, from MattressNextDay, shared with the Irish Star that adjusting meal times can help ease the transition as seasons change, which can make sleep more elusive. Seeley suggests that eating breakfast 30 minutes earlier and advancing dinner by an hour could be the secret to unlocking a more restful night's sleep. "Spring is now in full swing, bringing warmer days and lengthier evenings," he stated.
"But the clocks 'springing forward' can disrupt our sleep patterns. Our circadian rhythms, which govern our sleep, are influenced by any shift in time." "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." Martin revealed that there are six key tips for snagging that perfect night's sleep during the springtime, one being a clever trick with meal times. Seeley suggests that switching up your breakfast time to half an hour earlier and your dinner to an hour earlier before the clocks go forward could really pay off when it comes to adjusting your body clock.
That's because scoffing down a hefty meal too close to hitting the hay keeps your body busy and churning away at digestion – which can throw a spanner in the works of your sleep cycle. He also threw in a crucial tip: steer clear of coffee and any caffeine-loaded drinks for a good eight hours before you plan on snoozing. Turns out, Seeley has a treasure trove of advice, dishing out five more indispensable tips for top-tier slumber.
"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," he explained about the perks of a pre-bedtime warm drink. "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," he further emphasized. He also recommends easing into an earlier bedtime by shifting your routine in 15-minute increments and maximizing exposure to daylight, which includes staying active and steering clear of lengthy daytime naps.
Additionally, he advises tackling seasonal allergies by sleeping with an elevated head and transforming the bedroom into an "anti-pollen zone," which entails keeping windows closed at all times and washing bedding frequently. When it comes to the bedroom environment, he emphasizes the importance of room temperature and choosing the right bedding—advocating for natural fibers and, as spring approaches, opting for sheets with a lower thread count that are lighter and allow the skin to breathe more easily..
