Problems sleeping? Make these five easy lifestyle changes for a peaceful night's slumber

Trouble sleeping can have a big effect on how you function during the day. 

As well as lack of sleep affecting your mood, it can also impact on your memory, health, looks, and even your ability to lose weight. 

But making some simple changes to your day-to-day routine can help you get a better night’s sleep. 

Naturalmats sleep expert, Christabel Majendie, has revealed her five top tips for a peaceful slumber. 

Don’t take long naps during the day 

There are differing opinions about day napping. But Christabel’s general advice is to avoid it altogether because it can disrupt your circadian rhythm. 

She said “If you do nap during the day, make it no longer than 20 minutes.”

Exercise during the day 

Christabel explained: “Excess exercise promotes biochemicals such as endorphins, endocannabinolds and neurotransmitters, all of which can help reduce stress and anxiety. 

Expose yourself to sunlight 

Christabel said: “Make sure you get enough sunlight during the day. This promotes higher levels of melatonin which is essential for maintain a healthy circadian rhythm. 

“Sunlight can also help you get more vitamin D. Some studies suggest that vitamin D has a positive influence on sleep.” 

Develop a healthy balanced diet 

The right foods contain compounds that promote sleep. So good nutrition is an essential part of sleep hygiene. 

Christabel’s tip? Eat protein foods high in tryptophan and amino acid that promotes melatonin. 

Pumpkin seeds, chicken, cheese, nuts, lentils, oats and beans are considered good foods for sleep.