This leafy green is a rich source of magnesium. Research has found that magnesium deficiency can play a role in insomnia – so get plenty of magnesium to ensure you get a restful night.
Use the whole egg, although it's the yolks which are a good source of vitamin D. A deficiency in this vitamin can lead to less sleep that's also more disrupted. Food sources of vitamin D are important at this time of year – or consider a supplement in the winter months.
Fish such as tuna is a great source of selenium. This mineral plays a role in the correct functioning of our thyroid gland, which helps to control our sleep patterns.
This tea has often been termed the 'natural tranquilizer' because of its reputation for causing feelings of calm. The research is mixed, but there is some evidence to suggest chamomile tea could have anti-anxiety properties.
This yellow fruit is a great source of potassium, which has been linked to better quality sleep. Studies have found that a lack of potassium can lead to more disrupted sleep throughout the night.
Cows milk yogurt is a good source of the amino acid tryptophan. This amino acid is commonly used in supplements that aim to help promote better sleep quality.
Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.