Energy boosters will not help you sleep

Each twenty four hours your body needs around eight sleep but if you over do the coffee sleep will be a struggle. This short term boost can lead to long term under-performance.

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Keeping caffeine intake to a minimum by cutting down on your tea, coffee and energy drink consumption can really go a long way to helping with quality sleep.

Caffeine stays in your system for 12 hours

Within 15 minutes of drinking a cup, you'll have the jolt of energy you were looking for. But since caffeine can stay in your system for 12 hours, its effects continue long after your latte is gone.

This is the reason experts recommend quitting coffee altogether if you have difficulty sleeping at night, or at least stopping after your morning cup. Fizzy drinks and chocolate generally contain less caffeine than coffee, but if you are sensitive to even small amounts, they can cause problems—especially in excess or too close to bedtime.

Even decaf drinkers should beware

A 2007 Consumer Reports study found that some decaffeinated coffee drinks sold at several chain restaurants varied widely with some decaffeinated coffee drinks containing about the same amount of caffeine as 12 ounces of cola. This amount of caffeine won't stop most people sleeping, but if you are particularly sensitive, two or three cups might.

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Sugar spikes and dips

Sugar and carbohydrates can give you a boost, but when that "spike" wears off you can become even more weary. This is your blood sugar levels that are really being affected which in turn affects insulin secretion and glucose levels. All sounds a bit complex but simply put a sugary diet will give your energy levels high peaks and low troughs. Long term sugary diets have also been linked to diabetes.

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Best types food for better sleep

So if a sugar diet not the best way to stimulate the brain, what is? For a boost to get you through the day it's much better to rely on the right type of food; aim for a combination of protein and carbohydrates. These foods don't rely on peaks and spike but rather a long slow release of energy that is much healthier and will have no affect on your sleep.

  1. Apples with peanut butter.

  2. Nuts with fruit

  3. Humus and carrot sticks

  4. Salads

  5. Salad filled pitta breads

  6. Most whole foods like oats and brown rice

Types of foods to avoid

  1. Sweets and Chocolate bars

  1. Biscuits and cakes

  1. Very spicy foods

  1. Starchy foods like potatoes and white bread

  1. High fat content

  1. High sugar content

  1. Processed foods

Finally try not to eat too much: A stomach that' s too full can make you even more tired.