Sleep is a fundamental aspect of our overall health and well-being. It plays a crucial role in physical and mental restoration, memory consolidation, metabolism and immune system functioning.

Many people struggle to get adequate and restful sleep due to many factors, such as busy lifestyles, increased technology and screen use, stressors and poor diets.

The circadian rhythm is the internal clock. The circadian rhythm controls our awake and sleep. When the body’s clock is out of balance, we might find we are tired when we should be awake and feel awake when we should be sleeping. The following lifestyle habits help to rebalance the circadian rhythm and improve and optimise our sleep.

Say Good morning to the sun.

Upon waking, go to a window or outside and let the morning sunshine wash over you. Doing this at roughly the same time every day tells the body it’s time to be awake, helping to regulate your body clock.

Have an eating Schedule.

Aim to have your meals at approximately the same times each day, as this consistency sends strong signals to your body when it’s time to be awake and when it’s time to sleep.

Eat Balanced meals.

Stabilise blood sugar levels and promote a steady release of energy throughout the day by balancing carbohydrates, proteins and fats with each meal.


Avoid consuming large, heavy meals close to bedtime, as they can disrupt sleep. Aim to finish eating meals two hours before bedtime.

Caffeine and alcohol can both disrupt sleep patterns. Avoid consuming caffeine-containing beverages or foods in the late afternoon or evening, as its effects can last for hours. While alcohol may initially make you feel sleepy, it can disrupt your sleep later in the night, leading to fragmented and poor-quality sleep. 

Waking to wee

Staying hydrated is essential for overall health, but consuming excessive fluids before bedtime can lead to disruptive trips to the bathroom. Limit your fluid intake in the hours leading to sleep to minimise night time awakenings.

While there’s no one-size-fits-all solution to sleep problems, adopting healthy sleep habits and routines can significantly improve sleep quality. Everyone is different and may be struggling with sleep for various reasons. Book a consult today for a personalised approach specific to your needs and requirements.


What we eat or don’t eat can influence our sleep and quality of sleep.

Certain nutrients can naturally promote relaxation and improve sleep quality. 

The following nutrients can have a beneficial impact on sleep and sleep quality: 


Melatonin: is a hormone that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” and is naturally produced by the body in response to darkness. 

Food sources: cherries, grapes, oats, almonds, and flaxseeds.


Tryptophan: is a precursor to serotonin and melatonin, which aid in sleep regulation.

Food sources: turkey, chicken, eggs, nuts, and seeds,


Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including those that help relax muscles and calm the nervous system. Magnesium deficiency has been linked to insomnia and poor sleep quality.

Food sources: greens, nuts, whole grains, and legumes.


Calcium: is a mineral that helps the brain use tryptophan to produce melatonin.

Food sources: dairy products, tofu, and leafy greens.


Vitamin B6: is important for the production of neurotransmitters like serotonin and melatonin, which are involved in regulating mood and sleep.

Food sources: Bananas, fish, and poultry are good sources of vitamin B6.


Optimising good sleep through nutrition is a powerful and natural way to improve overall well-being. By adopting a consistent eating schedule, incorporating sleep-enhancing nutrients, and being mindful of stimulants, you can positively impact your sleep quality.

Remember that individual food responses may vary, so pay attention to how your body reacts and adjust accordingly.

For personalised support book a one-on-one consultation.



Photo of the peanut butter oat cookies on a plate with a glass cup with coffee in the background.


½ tsp Vanilla essence

½ tsp Cinnamon

1tbs Brown sugar

½ cup Peanut butter

1 egg

1 cup Oats

40gm Dark chop chips

Pinch of salt



Preheat oven to 180 degrees. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Place all ingredients into a bowl, stir until all combined. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

*Divide and roll mixture into 10 balls, flatten and place on baking tray. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Place tray into the hot oven and bake for 10-15minutes until lightly golden brown. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

*If the mixture is not holding shape when rolling. Let it sit for a minute or two mix again and then roll. 

Created by Nutritionist Kim



½ cup rolled oats

1 tbs chia seeds

¾ tbs of cacao powder

¼ tsp maple syrup

¼ tsp Cinnamon

½- 1 scoop of collagen powder *optional

½ cup milk of choice



Add all ingredients to jar or bowl and stir or shake to
Refrigerate for 2-3 hours or overnight.

Optional toppings banana and a drizzle of peanut butter