A woman getting a good night's sleep


While the below is not an exhaustive list, getting enough sleep has been demonstrated to bring about the following benefits:

  • Increases creativity
  • Increases problem solving skills
  • Balances emotions
  • Increases learning & observation abilities
  • Helps with weight loss
  • Increases immunity
  • Helps the body regulate insulin
  • Mood is improved
  • No dark circles & fresher complexions
  • Live longer
  • Lowers stress levels
  • Helps regulates heart, kidney and blood function
  • Eases muscle pain
  • Eases muscle tension


Some Foods & Drinks That Can Help You Sleep


  1. Drinks

Chamomile tea: contains sleep-promoting properties that help soothe and relax the mind and body, helping to promote a more relaxing sleep.

Milk: contains an amino acid called tryptophan that triggers the brain to produce serotonin (the feel-good hormone that aids relaxation).

  1. Foods

Light bowl of cereal: fortified cereals like Cheerios and Corn Flakes are rich in vitamin B6 which is needed to make melatonin, the night time hormone that encourages sleep – when combined with milk (see above) this makes an excellent sleep-inducing combination.

Dark chocolate: packed full of serotonin, which relaxes your body and mind

Bananas: rich in potassium, they are also a good source of Vitamin B6, which also aids in the production of melatonin.

Turkey: Just like milk, turkey contains the amino acid called tryptophan that brings about that sleepy effect.

  1. Foods to avoid

Large meals and carbohydrates, as they are hard to digest and will disrupt your sleep. Stimulants like caffeine, alcohol and sugary snacks are also not recommended for the perfect sleep.

nutritious diet


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10 Tips for The Perfect Sleep


  1. Take some time to relax and avoid screens and technology

It is especially important to avoid blue light devices such as TVs, computers or mobile phones. Blue light affects levels of the sleep-inducing hormone melatonin and causes sleep disruption.

  1. Listen to some soft music

Bed time is not the time for dance, heavy metal or trance music etc. – you should listen to something soft, tranquil and rhythmic.

  1. Take a warm bath

There is no better way to unwind after a busy day and get your body prepared for bed than with a warm relaxing bath.

  1. Have something from the sleepy food & beverage list

A sleepy night time snack works for kids, so there’s no reason it won’t work for adults as well.

  1. Dim the lights

Do this ahead of bedtime to help wind down the brain and body and increase sleep hormone levels, making it easier to sleep when the lights go out completely.

  1. Invest in blackout blinds

This will ensure you get the best quality sleep and avoid being woken by those sneaky morning rays. Just be sure to set your alarm in the morning to make sure that you actually wake up on time!

  1. Invest in a good mattress

A high-quality mattress supports the natural posture of your spine, relieving back, shoulder and neck problems.

  1. Invest in a good pillow

Much like a good mattress, you should also try to find a pillow with good support to avoid waking with neck pain.

  1. Bedding materials

Fresh, soft & breathable bedding keeps you comfortable and avoids overheating.

  1. Lavender aroma
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A beautiful plant available in essential oil, room sprays and incense sticks, lavender is known for its soothing and relaxing qualities that induce sleep and help avoid insomnia.


A good night’s sleep won’t just make you look good, it will enhance your life, health and overall wellbeing, and is worth investing in if you seek a better quality of life overall.