Remember those halcyon days when you could actually sleep for eight hours straight? It might have been childhood, or whenever our responsibilities didn’t invade our minds at 1.36am (just us?). There are so many things we would do for a proper, uninterrupted night’s sleep that left us feeling genuinely energised in the morning. Charlotte Faure Green believes it’s possible. You just need to learn more about sleep hygiene. Charlotte’s approach to nutrition will tell you everything you need to know about her: science with a cuddle. So it’s no wonder that one of her key expertise is around improving your sleep health. Having suffered from chronic insomnia as a teenager and burnout in her mid-twenties, she found herself studying nutritional therapy and began feeling – and sleeping – better. But it’s not just people experiencing sleepless nights or burnout that need to watch out for their sleep health. We spoke to Charlotte about all the ways that we can feel better during the day by getting a truly restful night’s sleep.
How did you find your way to the specific areas of anxiety, stress and sleep in your practice and offering?
At 16, I had glandular fever which developed into CFS/ME, leaving me bedridden. I was sleeping up to 20 hours a day. Limited treatment options with the NHS and my mum's interest in holistic medicine led me to a naturopath, and with a combination of natural remedies, dietary changes and antidepressants, I began to recover. But I was left with chronic insomnia – the irony! Fast forward to my mid-20s, I worked in PR for a popular Swedish music streaming service – the most fun job I’ve ever had but living a lifestyle of heavy drinking, little sleep, and an all-or-nothing diet. This led to burnout. I stopped commuting and instead took a job in Brighton, and although it meant a pay-cut what it afforded me was time. Time to meditate, do yoga, and work with a GP and nutritionist, to focus on my health. Within three months, I felt more energised and healthier than ever, which inspired me to study nutritional therapy – I wanted to learn how to bring people back to wellness. It took 4 years rather than 3, due to having my son in the middle (not easy!), but I graduated. After childbirth, I experienced a period of chronic stress (a sick family member) that, once abated, left me with chronic anxiety – something I had never experienced before. I tried everything: a spiritual healer, meditation, CBD oil, therapy, and of course, dietary changes. Over six months, I gradually found calm, though healing wasn't linear. This journey fuelled my passion for nutritional focus on anxiety, sleep and broader nutritional psychiatry, and it's the work I love doing in my clinical practice today.
What lifestyle and nutritional habits are stopping us from getting a better night’s sleep?
As a nation we are chronically overtired, and there are several lifestyle and nutritional habits sabotaging our good night's sleep. Firstly, a good night’s sleep starts the morning before—not getting enough sunlight during the day can affect our sleep-wake cycle. Our bodies need that natural light to regulate melatonin production, so spending all day indoors can make it harder to fall asleep at night. Ideally, we would get sunlight in our eyes within 5 minutes of waking, no sunglasses. A lack of routine can also throw off our circadian rhythm too, confusing the body about when it's time to wind down. Screen time before bed is a big one that most of us, myself included, fall foul to—phones, tablets, and TVs emit blue light, which interferes with melatonin production, the hormone that helps us sleep. Late-night caffeine and alcohol are also culprits; caffeine keeps us alert, and while alcohol might make you feel drowsy, it disrupts the sleep cycle and leads to poorer quality rest. Eating heavy or spicy meals late in the evening can cause discomfort or indigestion, making it harder to fall asleep. Stress and overthinking are other major factors—when our minds are racing, it's tough to unwind. Lastly, poor sleep hygiene, like an uncomfortable mattress or overheated or cluttered bedroom, and activities in the bedroom that aren’t sleep or sex, can contribute to restless nights.
How can we help set ourselves up for sleep success?
By making small changes, like limiting screen time, establishing a calming bedtime routine, and creating a sleep-friendly environment, we can improve our chances of a restful night’s sleep. There is a bidirectional relationship between sleep and stress. When we don’t get enough sleep, we struggle to manage our stress load, and higher levels of stress can affect the quality and duration of our sleep – using tools like meditation, yoga nidra and breathwork to break the cycle can be useful. Watching what we consume in the evening is equally important—cutting down on caffeine, alcohol, and heavy meals before bed, whilst also ensuring we have more of the essential nutrients for meaningful sleep.
What are the key nutrients that play a role in promoting better sleep, and how can we ensure we’re getting enough of them?
Several key nutrients play a crucial role in ensuring we get a great night’s sleep.
Magnesium (my favourite nutrient) is a big one—it helps to relax the muscles and calm the nervous system, making it easier to fall asleep. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
Calcium also plays a part, as it helps the brain use tryptophan to produce melatonin, the sleep hormone. You can find calcium in dairy products, leafy greens, and fortified plant milks.
Tryptophan itself is an amino acid that’s essential for sleep—it’s found in turkey, chicken, eggs, nuts, kiwi fruits and seeds. In fact, studies have shown that eating two kiwis before bed can improve sleep onset (how quickly one falls asleep), duration and efficiency in adults.
Vitamin B6 helps convert tryptophan into serotonin, a precursor to melatonin, and can be found in foods like bananas, chickpeas, and potatoes.
Omega-3 fatty acids, found in oily fish like salmon and mackerel, flaxseeds, and walnuts, are also linked to better sleep by reducing sleep disturbing inflammation and balancing mood.
Melatonin can be found directly in small amounts in foods like cherries, tomatoes, and olives.
To ensure we’re getting enough of these nutrients, it’s important to eat a whole food diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. If diet alone doesn’t cover it, supplements might be an option, but it’s best to consult with a healthcare professional before starting any new regime. By making sure we’re getting these key nutrients, we can support our bodies in achieving a restful and restorative sleep.
How does our eating schedule impact sleep quality, and what’s the ideal time to eat before bed?
Our eating schedule significantly impacts sleep quality. Studies show that eating large meals close to bedtime can disrupt sleep, leading to discomfort and frequent wake-ups due to ongoing digestion. Research suggests the ideal time to eat is two to three hours before bed, allowing for proper digestion and reducing the risk of indigestion or acid reflux, and for sufficient REM sleep, which is essential for mental and emotional health. Regular mealtimes also help regulate our circadian rhythm, supporting better sleep. A light snack is fine if you’re hungry, but heavy or spicy foods should be avoided late at night. By aligning our eating habits with our natural body clock, we can enhance sleep quality and thus our well-being.
Can you share with us a recipe for either a meal or a drink that will promote better sleep?
My go-to for nights when you need a little more help sleeping is a Sleepy Smoothie, rich in the nutrients needed for a restful snooze.
- 1/2 ripe banana
- Handful frozen cherries
- 1/2 cup almond milk (or any milk of your choice)
- 1 tbs almond butter
- 1/2 tsp honey (optional, for sweetness)
- 1/4 teaspoon Ceylon cinnamon
- 1 tablespoon chia seeds
In a blender, combine the banana, cherries, almond milk, almond butter, honey (if using), cinnamon, and chia seeds, and blend on high speed until creamy!
Bananas are rich in magnesium and potassium, which help relax muscles and promote sleep. Almond milk contains magnesium, which is essential for quality sleep. Cherries, particularly tart cherries, contain melatonin to regulate and bring on sleep. Almond butter adds a dose of healthy fats and tryptophan, an amino acid that the body uses to produce serotonin and melatonin, hormones that regulate sleep. Chia seeds provide omega-3 fatty acids, which can help reduce stress and inflammation, aiding better sleep. Ceylon cinnamon (not cassia) adds flavour but also helps regulate blood sugar levels, preventing spikes that can disrupt sleep.