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By Mrs Clean and Lean – Christiane Duigan

Many of us don’t get a good night’s sleep. A lack of sleep has a knock-on effect where you just crave more sugar and caffeine to keep you awake during the day. Then, like most of us do, we make poor choices in our food and lifestyle.

There is nothing better than the feeling after a good night’s sleep, waking up naturally energized and restored — so don’t under estimate it! Make it a priority.

If you can understand how important it is, you may take it more seriously. While your sleeping, your brain does most of it’s restoration (mental and physical), your body burns fat and metabolises all of the things that need to be dealt with.

My husband James, author of Clean and Lean Diet books, taught me the three golden rules to sleep. So now I literally sleep myself slim. Yes, it’s actually possible! Here’s how:


1. Drink Serenity

This is a product we created to give you the perfect and most restful night’s sleep. It is all natural and really works, Don’t drink and drive though! You can purchase Serenity from our online store,

2. Eat yourself sleepy

What you eat has a big impact on your sleep and ability to fall asleep. The biggest sleep vampire of all is sugar. It causes your blood-sugar levels to rise too rapidly and you can’t fall asleep. It also makes you wake up hungry, craving more sugar and other fattening foods. When you’re tired, for whatever reason, the temptation is to ‘eat yourself awake’ and sugar is nearly always the first thing you reach for. If you want to sleep well, don’t eat sugar. Especially before bed.

Instead, eat foods that are rich in tryptophan. If you eat these during the day, you’ll sleep better that night. Tryptophan-rich foods include nuts, beans, fish and eggs, so try to tuck into at least one of these every day. Also, eat serotonin-releasing foods — these provide the sleepy, feel-good hormone. Certain foods release serotonin into our bodies, making us sleepier. These include: turkey, milk and bananas.

3. Turn off electronic items

It’s good to power down for a better night’s sleep. Avoid using electronic items before you go to bed and don’t have them near your bed at night. Otherwise, your brain increases in electrical activity, which is the opposite of what before you sleep. You want to create a calming environment for yourself so avoid TV shows, emails, or games that make you tense or stressed.

How you sleep impacts hugely on your appetite and the foods you choose. So, after a good night’s sleep, your body is happy and craves clean and lean food — good-quality protein, dark green vegetables, oily fish, nuts, seeds, oils and berries.

Just apply a few of these tweaks and within a few weeks I guarantee you will feel more energetic, less anxious and will hopefully lead to a flatter tummy too.

Sleep Well!

Christiane xx

Hayley Pearson

Hayley Pearson

Co-Creator and Writer for Adelady, she still gets goosebumps that she’s combined her creative passion with sharing the best of her stunning home state.

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