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This article contains affiliate links, we will receive a commission on any sales we generate from it. Learn more GETTY Believe it or not, eating breakfast helps you sleep IT’S a principle

that seems so straightforward it can’t possibly work but eating a balanced, nutritious snack as soon as you wake up could be all it takes to help you sleep better and slim down. Providing

your body with the right balance of protein, fats and carbohydrate when you wake up in the morning is the perfect way to kick-start the day, especially if you are one of those people who

can’t face a full breakfast. Eating breakfast is vital and not as hard as it sounds. RELATED ARTICLES Munching on eight almonds and two dates, a tiny portion that will fit into the palm of

your hand, will provide your body with around 150-200 calories which is enough to fire up your metabolism, stabilise your blood sugar and stop you reaching for those highly caffeinated

drinks that you mistakenly believe will help keep you going. It will also help your body produce the vital melatonin it needs later in the evening to help you drift off to sleep. This

combination of nuts and dried fruit is a brilliant start to the day for anyone and the perfect breakfast solution for those who find it difficult to eat when they’ve just got out of bed. 

Believe it or not, eating breakfast can help you sleep. It’s as simple as this: if you don’t eat breakfast your body believes it is in famine mode and produces stress hormones that are not

conducive to restful sleep. GETTY Munching on eight almonds and two dates will help fire up your metabolism But by eating breakfast, you’re letting your body know there is enough food and

you are living in safety which in turn switches on your sleep and energy systems. What’s more, eating breakfast can help you lose weight by speeding up your metabolism by up to 10 per cent.

It has a thermogenic effect that can last hours after eating. A recent study of 1,018 UK-based adults by a team of psychologists at the University of Leeds and funded by bed maker

Slilentnight found a direct correlation between poor sleep and higher BMI, suggesting that eating breakfast to help you sleep could also be key to slimming down. When we sleep well and

deeply we wake up feeling balanced and in alignment with our bodies. GETTY Truncal thickening can happening when someone doesn't get enough sleep Prioritising sleep means we are more

likely to know what choices we need to make: which foods to eat, what to drink and when and how to move. Not getting enough sleep forces our body into crisis or survival mode. We start to

run on adrenaline which makes us conserve energy and store fat, particularly around the middle (called truncal thickening), and we start breaking down our muscles. Being tired also makes us

more reliant on caffeine and refined sugars during the day and these are all substances that will make us put on weight. Often people who have difficulty getting to sleep, delay going to bed

and then snack as a procrastination exercise or drink alcohol in the mistaken belief that it will make them more tired. But these are all excess calories that will lead to weight gain. Here

are my top tips for sleeping yourself slim: EAT AND DRINK TO SLEEP A protein-rich breakfast eaten within 30 minutes of rising will help you produce more melatonin at night so that you fall

asleep more easily. GETTY Eating chicken will help boost your sleep hormones at night Eating foods such as chicken, cheese, tofu, tuna, eggs, nuts, seeds and milk will also help to boost

these hormone levels. Also remember to aim to drink two litres of water every day and stay off the caffeine. HAVE A DIGITAL SUNDOWN Stay off technology 60 to 90 minutes before you get into

bed your descent into deep sleep will be quicker and more effortless. Your bedroom needs to be a personal sanctuary. Try to switch off as soon as you leave work and never bring your work

life into the bedroom. GETTY Stay off technology 60 to 90 minutes before bed STOP CHECKING THE TIME This will just make the anxiety worse. To sleep well we almost need to let go of wanting

to do so. The more pressure we put on ourselves to sleep the less likely we are to actually fall asleep. It might be helpful not to use the word “sleep” but substitute the word “rest”. TAKE

REGULAR EXERCISE Regular exercise is one of the most effective ways of reducing stress hormone levels (mainly adrenaline) thus enabling you to sleep more deeply. This doesn’t have to be a

10km run; something as simple as a 20-minute walk is enough to reduce stress levels. PSYCHOLOGIST REVEALS SMARTPHONES WILL 'SUPPRESS' SLEEP HORMONES GET TO BED EARLY At least four

nights a week, aim to be in bed by 10.30pm. You don’t need to be asleep but you should at least be resting. Reading a book, listening to calming music or meditation are good ways of

relaxing. But ensure you are not using your phone or laptop for these activities. For more information and sleep tips visit silentnight.co.uk/sleep-matters/dr-nerinas-sleep-toolkit