We all know sleep is important, but not everyone realises just how much our daily habits impact how well we rest. To uncover some of the lesser-known sleep disruptors (and what to do about them), we spoke with Tracy, one of our nutritionists. 

What are some lesser-known factors that impact sleep quality?

“Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin and sleep-inducing agent,” explains Tracy.

“A study by A. Afaghi and their colleagues has found that carbohydrate-based high-GI meal could potentially shorten the amount of time it takes for a person to fall asleep in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 hours before bedtime.”

In other words, what you eat (and when you eat it) can have a surprising effect on how quickly you fall asleep. A high-GI meal — think jasmine rice or mashed potatoes — could help you doze off faster, especially if it’s timed right.

How do lifestyle habits affect sleep, and what can be done to mitigate these effects?

“Several lifestyle habits can influence how well we sleep. Here are some lesser-known but important ones,” says Tracy.

1. Screen use before bed

“Bright screens (especially blue light) can suppress melatonin, the hormone that helps regulate sleep. Switching to night mode or avoiding screens 30–60 minutes before bed can help.”

2. Stimulating content

“Scrolling through emotionally triggering or stressful social media or news feeds before bed can increase mental alertness and delay sleep onset. Opt for calming content, or disconnect altogether.”

3. Stress and overthinking

“High stress levels can lead to racing thoughts, making it difficult to fall or stay asleep. Gentle mindfulness, journaling, or breathing exercises before bed may help calm the mind.”

4. Meal timing

“Eating large meals too close to bedtime can cause indigestion and discomfort. Try to finish eating 2–3 hours before bed.”

5. Caffeine and alcohol

“Caffeine (including in tea, chocolate, and energy drinks) can stay in the body for several hours, and alcohol may disrupt REM sleep even if it makes you drowsy at first.”

6. Light and environment

“A dark, quiet, and cool room is ideal. Even small lights (like from chargers or clocks) can disturb sleep in sensitive individuals.”

7. Inconsistent sleep schedule

“Going to bed and waking up at different times each day can disrupt circadian rhythms. A regular routine, even on weekends, supports better sleep quality.”

Tracy’s tips offer simple but powerful ways to support deeper, more restful sleep. Next time you're struggling to fall asleep, try one of these small tweaks to your routine and environment - they can make a world of difference. 

About Tracy

Tracy provides professional nutrition and dietetics counselling services through comprehensive nutrition assessments. She supports individuals in developing achievable, step-by-step health goals using evidence-based nutrition plans tailored to their specific needs.

Tracy is committed to empowering each person to make sustainable dietary and lifestyle changes. Her approach takes into account your unique health profile—including medical history, current medications, and eating habits—because no two health journeys are the same.

Her areas of special interest include supporting individuals in achieving and maintaining a healthy weight, managing Type 1 and Type 2 diabetes, and addressing cardiovascular, liver, and pancreatic conditions. She also provides guidance on managing side effects such as nausea and vomiting associated with cancer treatments, as well as promoting overall health and wellbeing.