While we all know that gut health is more than just diet, the connection between the gut and our sleep patterns can be influenced by the foods we eat before bedtime.

“Aim to eat your last meal at least two to three hours before bedtime and try and avoid heavy meals late in the evening as they can make it harder to fall asleep. This is because your digestive system is working overtime to process the food,” says Dr Hall.

Also, according to Dr Hall, there are certain foods that we need to be cautious about consuming before we hit the hay.

“Foods that are fried and high in fat, such as fish and chips or other takeaways, are the worst type of food to eat at night,” she says. “This is because they’re difficult for your gut to process, which can lead to discomfort and indigestion.

“Similarly, some people may find that eating spicy close to bedtime can cause discomfort. This is because spicy foods can irritate the lining of your stomach and cause acid reflux, which negatively impacts your gut health and can make you feel groggy and too sick to sleep.”

Also, sugar is another late-night no no.

“Many people like to grab a bowl of cereal as a ‘supper’ snack, but unfortunately, it’s one of the worst foods to consume before going to sleep,” says Dr Hall. “After eating sugary cereal, your blood sugar levels increase to provide you with more energy. As this sugar burns off quickly, it will be closely followed by a slump. It’s this swing which makes it so hard to fall asleep. Other processed and sugary foods, such as sweets, have the same unfortunate effect, too.”

And while it’s the season to be enjoying summery spritzes, alcohol can also unsettle our rest routine.

“Although alcohol has sedative effects, inducing feelings of relaxation and sleepiness, making it easier to fall asleep, the effect wears off. This disrupts sleep later on – especially when consumed in excess,” says Dr Prpa.

“When alcohol is consumed late at night, it’s absorbed into the bloodstream and eventually liver enzymes metabolise the alcohol overnight and blood alcohol levels decrease. Individuals who consume alcohol before bedtime are more likely to experience sleep disruptions and decreases in sleep quality while this process takes place.”

The key piece of info here is that, while we can all allow ourselves the odd 3am takeaway or evening glass of wine in front of the TV, it’s best to just be aware of what we’re consuming and how it ultimately can affect both our sleep and our gut. It’s all about striking a balance between not disrupting our routine and treating ourselves.

3 ways to create a gut-friendly sleep routine