Sleep hack: Swapping what you eat for dinner could help you drop off – the best foods to try

IN order to be as productive as possible throughout the day, we need a good night's sleep.

You might think you've tried every snooze trick in the book, but experts say that what you eat could also have an impact.

Guidance from the NHS states that you shouldn't eat large meals close to your bed time as this can disturb your sleep.

Having dinner a bit earlier will help, as will adding proteins to your diet, experts say.

The states that proteins help maintain stable blood sugar levels.

Foods you could include in your diet that are high in protein include:

• lean meat
• chicken
• turkey
• fish
• eggs
• tofu
• beans and pulses
• nuts

While protein shakes and yoghurts high in protein can be an easy way to boost your levels, be wary of these as they can also contain caffeine and high amounts of sugar.

The experts explained: "Proteins help maintain a stable blood sugar level while sleeping and switch the body from alert adrenaline cycle to rest-and-digest mode, while complex carbohydrates increase the availability of tryptophan in the bloodstream.

"Tryptophan is the amino acid that the body uses to make sleep-inducing serotonin and melatonin, the relaxing neurotransmitters that slow down nerve traffic and stop the brain buzzing."

Experts previously revealed that foods such as homous, almonds and walnuts are all foods that will help you drift off - and are high in protein.

Physician in psychiatry and sleep medicine,  said if you're waking up in the middle of the night then it might be because you're still hungry.

He suggested adding homous to your meal as it is a great source of tryptophan, which the body uses to help make melatonin and serotonin.

"Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to help regulate appetite, sleep, mood, and pain", he added.

Alex also explained that almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm, Alex said.

If you don't fancy chomping down on nuts, then he said that almond butter will also have the same effect.

"Spread it on crackers, a banana, or a piece of toast when your late night cravings hit. Be careful not to go overboard though, and keep your dollop to under a tablespoon so you're not feeling too full before attempting to rest", he added.

Alex said that if almonds aren't for you then you could try walnuts, as they contain a few compounds that help promote better sleep at night, such as melatonin, serotonin and magnesium.

"Walnuts are fantastic when chopped up and added to a fresh salad, as a topping on cereal or yogurt, or by themselves as a crunchy alternative to crisps or more unhealthy nuts", he added.