Eat and drink your way to a good night’s sleep

It’s important to follow a healthy eating pattern during your working hours to ensure you get a good night’s sleep. Many workers will simply ‘keep themselves going’ on caffeine, sugary snacks and junk food throughout the working day, which can in turn, lead to low energy levels and poor sleep quality.

It can take 8-10 hours to completely remove one cup of tea or coffee from your body. By snacking healthily and drinking plenty of water during the day, you will fill yourself up with healthier foods, won’t consume as much caffeine and will see your sleep quality improve considerably.

We’ve put together some recommendations of healthy meals to keep your energy levels up during the day, and to help you sleep better at night.


In many ways, breakfast is the most important meal of the day because it raises your metabolism. Try starting the day with:

  • Wholewheat toast with jam or honey
  • Porridge made with oats
  • Museli with chopped fruit
  • Yoghurt with honey

Tip: Protein at breakfast can help to stabilise blood sugar levels which helps to provide the amino acids needed to make the sleep hormone, melatonin. In other words, protein for breakfast sets you up for a good night’s sleep.


  • Sandwiches made with wholemeal bread filled with chicken / tuna / ham and salad
  • Jacket potato with beans and a small sprinkling of cheese
  • Chicken salad
  • Rice with vegetables and chicken

Mid-morning or afternoon snacks

  • Nuts, seeds and dried fruit
  • Malt loaf
  • Healthy energy bars
  • Raisin and cinnamon bagels
  • Fruit smoothies

Tip: Don’t forget to keep your fluid intake up throughout the day by sipping water, dilute fruit juices, herbal teas and decaffeinated tea and coffee. You should aim to drink 2 litres of water every day.

Evening meal

  • Pasta with a tomato based sauce
  • Grilled chicken or fish with vegetables
  • Stir fried noodles with vegetables

Consuming the right food and drink throughout the day, and not skipping meals, can help enhance sleep quality and duration. Try following our healthy eating recommendations and let us know how you sleep!

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