FROM TART CHERRY JUICE TO THE THREE-HOUR RULE – A NUTRITIONIST'S SIMPLE HABITS FOR BETTER SLEEP
Welcome to ‘How I sleep’, a series where we’re taking a deep dive into one of our most prolific obsessions. According to our big sleep survey, 73% of GH readers consistently struggle with their sleep, and 38% don’t get the recommended seven to nine hours a night. So, we’re asking experts to share their evening wind-down routines – along with their best tips for quality snoozing.
This month, Ruby Chauhan, nutritionist at healthy meal plan app Calo, shares her no-nonsense diet and lifestyle tweaks to help you sleep better and feel more energised – from building a balanced breakfast to curbing late-night snacking.
How important is a good night’s sleep to you?
It’s fundamental. Sleep is one of the core pillars of health that we often sacrifice in the pursuit of productivity or busy social schedules, but when we’re well rested, everything functions better. We perform better physically, recover faster and have more energy overall, plus we function better cognitively with less brain fog.
What impact does sleep have on our food choices?
Sleep plays a key role in appetite regulation. When we don’t sleep well, hormones like ghrelin and leptin are disrupted, increasing hunger and reducing satiety, which can lead to cravings for more calorie-dense, sugary foods. After a poor night’s sleep, you’re far more likely to reach for high-energy snacks, which can then impact your sleep later on. This is because sugary foods can cause blood sugar spikes and dips, disrupting sleep quality and leading to night-time wake-ups. It becomes a self-perpetuating cycle – poor sleep drives less balanced food choices, and those choices make it harder to sleep well.
As a nutritionist, how do you approach your evening meals?
I’m an early eater, so I usually have dinner around 6.30pm. A good rule of thumb is to stop eating three hours before bed to avoid blood sugar spikes while you’re asleep. In terms of food, I focus on a balanced plate with lots of vegetables, a source of protein and some complex carbs like sweet potato, quinoa or brown rice. That might be fish, veggies and potatoes, a red lentil dal or something bean-based. I drink water with my meal and have cups of hot water throughout the evening, which helps with digestion.
If I have something sweet after dinner, it’ll be something substantial such as a piece of dark chocolate and some Greek yogurt with frozen berries. Tart cherries are also great because they contain melatonin and may help promote feelings of sleepiness, so sometimes I add them to my yogurt bowl. You could also drink tart cherry juice – just make sure to choose one without any added sugar. It’s subjective, but around 120-250ml a day could be beneficial for some people.
What common nutrition habits do you see that disrupt sleep?
Aside from eating sugary foods and simple carbohydrates late in the evening – which can lead to blood sugar spikes – a big one is caffeine too late in the day, especially if you’re sensitive. Alcohol can also have a massive impact, and it’s one I notice the most personally. It causes me to wake during the night and get up earlier than usual the next morning.
On the flip side, what food choices can support better sleep?
If I’m working with clients who struggle with fatigue and low energy, one of the first things I look at is their breakfast. If you set yourself up with a balanced meal that includes protein, healthy fats and fibre, you’re more likely to have good energy throughout the day, and less likely to reach for snacks that could disrupt your sleep. I’d say savoury is best – think eggs, avocado, cottage cheese and rye bread – but it’s really about balance. Instead of a bagel, pastry or bowl of cereal, you could have something like Greek yogurt with banana, chia seeds, nuts and oats.
If you do like to have a snack before bed, I’d suggest swapping something like toast for an option with healthy fats and fibre, like a handful of nuts, which will keep you fuller and is less likely to disrupt your sleep.
What does your evening routine look like after dinner?
It doesn’t always happen, but I like to go for a short walk after I’ve eaten, as it’s really good for your eyes to see the sun setting so your body starts producing melatonin. It also helps me feel better and less full, while keeping glucose levels more stable before bed. Then, I do something relaxing – whether that’s chatting with my housemates, reading or knitting. I also try to stop using my phone after 8pm, and I leave it outside my bedroom so I’m not tempted to reach for it.
Before bed, I have a warm shower, do my skincare and tidy my room, making sure everything is put away to help clear my mind. Lighting is also really important – I switch off the main light and use a few lamps with a warm, orange glow to make the room feel as cosy as possible. I also keep my room cold, as a lower temperature can help improve sleep quality.
Are there any products you find helpful for a good night’s sleep?
I use the Good Rays minty CBD nights drops before bed, and I also take magnesium glycinate, which is a more bioavailable form of magnesium, meaning it's more easily absorbed by the body. If I’m not having a hot water, I’ll go for a Twinings sleep tea with passionflower, which helps promote calmness and reduce anxiety. I also use Loop earplugs for sleep and sometimes an eye mask – although I often end up taking it off.
More sleep inspiration
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- Check out our Silk Addict weighted eye mask review to see if it's worth incorporating into your bedtime routine