So food is another area where we can really start to improve the quality and quantity of your sleep. If you're eating the right things, your sleep can improve. So what we need to do is go through what is healthy, what your body needs in order to improve your sleep, and what you can easily incorporate into your daily life. So the first thing I always say before breakfast when you first awake, can you drink a glass of water? If you can do this, it really helps stabilize your body and increase your energy levels, which you'll see later on really will go towards improving your sleep. So for breakfast, often they say the most important meal of the day, so you have to make it count.

You need slow release energy, food You need low sugar foods. And you might have heard the saying breakfast should be eaten like a king lunch like a prince and evening meal like a pauper. So breakfast is really important for you. So let's have a look at some recipes for you. Objectives are low in sugars slow releasing carbohydrates high in protein. So eggs and bacon avocado and scrambled egg through yogurt, eggs benedict fruit and vegetable smoothies.

Porridge oats either hot or cold you can make them the day before and put them in the fridge and serve with honey or foods. Lots of different aspects you can have a look at for your breakfast. So some smoothie ideas for you hear if you have access to a liquidiser peanut butter and butter onna bear is your get very good few fruit and vege just a whole mixture of whatever you've got in the cupboard. Try an orange one with a bit of chocolate. Try mixed fruits and milk or you could have mixed fruits nuts there as well. Banana oatmeal is another good one.

So lots of ideas for you to have something different. So healthy snacks before lunchtime, we're looking again for slow release energy, something to keep you healthy and keep it going until your next meal. We want to avoid sugar spikes, because after sugars for spike, you feel really sleepy. So we don't want that to happen during the day. We want you to choose foods that are high in the vitamins and minerals that your body needs to be healthy in order for you to sleep well at night. So Some healthy mid morning snacks here.

Let's have a look. We've got frozen fruits, vegetable sticks, dips, zucchini wraps, nuts, popcorn. The key here is to make sure that you prepare your healthy snacks in advance because it's when we're hungry, and we haven't got anything prepared that it's too quick to go for something that isn't good for our bodies. So lots of other ideas here and doesn't it look delicious? Lots of colors. So frozen fruits, zucchini or courgettes wraps with dips perhaps try Hamas and Toma salata in there with your raw vegetables.

Raw vegetables are very, very good for your vitamins and minerals. So some delicious lunch ideas. Spinach rolls out salad couscous with Greek salad, roast chicken legs and vege so that can be prepared the day before and just eaten cold fruit and vege bitter breads to new and salad wraps, avocado and sweet corn salad farmhouse vegetable soup, lettuce and bacon laps, vegetable and cheese dip so dips and raw vegetables again a very easy and quick to do also practice what we ought to add there is leftover last night's meal if you can do an extra portion and then pop that in a Tupperware so you can take it to work or have it on the move. It's so easy and it's nutritious so more snacks so let's have a look at teatime snap some more ideas here. Chicken cheese balls beetroot hummus. So that's just how With a difference there and of course you can add all sorts of vegetables to your home as roasted chickpeas.

We love this at home. We have chickpeas, all sorts of different ways and they're full of nutrition. Apple sandwiches that is cut the apple into slices and put something in between. Really easy to do and has a nice crunch, fruit nut crunch cheese, obviously to make things and have them in a biscuit tin is always useful if you have that time. If not, just as in the picture here. You can cook up some carrots or peas and just have some vegetables ready to go and perhaps use with dips.

Evening meals of course. Well there's lots of choice and all you have to do is go on to the internet and have a look at evening meals that are not Thai in sugar and carbohydrates. What we're looking for is plenty of healthy recipes that you can use to plan your menus for your evening meals. We don't want high sugar because that will give you a sugar low, late later in the evening. And that'll lead to you eating more carbohydrate later. So and the carbohydrates Of course, will give you highs and lows and affect your sleep.

So all of these things have to be taken into consideration when considering the food that you eat. And I think the most important lesson I always say to people is that in the supermarket, there are only two aisles that were made with your your health in mind and that is the fruit and vege aisle and fresh meat aisle and most other foods In supermarket have been made with added salt and added sugar to make you buy more. Not with your health in mind at all. Only with the manufacturers, profit lines and ability to make more money in mind. So do bear in mind that the only people looking out for you and your health is you. Take care