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.

Breakfast

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.

Lunch

  • 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!

You may also be interested in...

Spring 2020 Bedroom Trends; Meaningful Life

Naomi Pollard, Head of Home and Interiors at Trend Bible, explores a key trend for Spring 2020: the creation of personal sanctuaries

Continue reading The bedroom

Clear the air during lockdown to help you sleep

Clean air and balanced humidity in your bedroom can do wonders for our sleep. It's pretty obvious: the better the air quality, the better we'll probably sleep.

Continue reading The bedroom

Spring cleaning your bedroom

With spring fast approaching, many of us have started thinking about the annual overhaul we give our homes at this time of year.

Continue reading The bedroom

FREE UK delivery available

FREE UK delivery on orders over £49

Mattresses and divans delivery service

  • FREE UK delivery to a room of your choice
  • Professional 2-man delivery service

When do we deliver?

We deliver most items between Monday to Friday, 9am-6pm.

How much is delivery for orders under £49?

Orders of or under £49 will come with a £2.50 delivery charge.

Find out more about our delivery service here

60 night comfort exchange

Our comfort exchange gives you 60 nights to get really comfortable before making a decision. If you're still not loving your new mattress within 60 nights from delivery, you can exchange it for another mattress. It's as simple as that.

Here's how it works:

  1. Pick your new mattress on the official Silentnight website
  2. Sleep on it for at least 28 nights as it can take a little time to adjust to a new mattress
  3. If you're not happy after the initial 28 nights you can exchange it for a new mattress, as long as you claim within 60 nights of delivery

Read more about the 60 night comfort exchange

Total Quality Assurance

Before it gets to you your bed has been through a lot

  • All our mattresses, upholstered bases and headboards are made in the UK
  • All of our product meet European standards and exceed British standards
  • All our Upholstered beds and mattresses ordered through Shop.Silentnight are made to order
  • This means they are not stored for prolonged periods of time and are shipped to you direct from our factory.

Testing

  • Accredited onsite laboratory to bring the best products to you
  • Every Silentnight mattress type is tested to ensure it exceeds all British standards
  • Silentnight products are fully certified by the Forest Stewardship Council®(FSC®) FSC-C104461
  • We are full members of the Furniture Industry Sustainability Program.
Superbrands The Sleep Council nbf approved