If you’re struggling to get a good night’s sleep, there are a few things you can do to help ensure you get a decent slumber including what you eat for breakfast

Sleeplessness and disrupted rest is a problem that affects millions of people across the globe, with individuals constantly seeking simple solutions to tackle this widespread issue.

Fortunately, a sleep specialist has revealed the single food item people should consume immediately upon waking to guarantee a proper night’s rest and rise feeling revitalised and prepared to face the day ahead.

Premium bedroom furniture company Comfybedss recently discovered the search term “how to wake up less tired” garners over 1,000 monthly searches on average, with the inquiry typically spiking during Autumn and Winter months.

Working alongside the firm, Dr Deborah Lee, Sleep Expert at Doctor Fox, has disclosed the one food item people can consume in the morning to achieve a peaceful night’s slumber.

She’s also outlined how people can assist themselves in waking up feeling less lethargic in the mornings and considerably more energised to tackle the day, reports the Express.

Morning meal is essential

Dr Lee explains: “It might be easy to just grab a breakfast bar or put some bread in the toaster, but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly.

“Eggs are a great source of protein, so if you have the time to whip up an omelette full of your favourite meats and cheeses, that should do the trick.”

Nevertheless, the sleep specialist warns: “Eating something too sugary first thing in the morning, like some cereals, can often spike your blood sugar that could make you feel more groggy in the mornings.”

Dr Lee has offered some handy tips on how to wake up feeling refreshed and ready to start the day, rather than sluggish.

Here are four ways to feel more awake as you kick off your day:.

Avoid coffee

While eggs are a breakfast staple, there’s one drink you should steer clear of first thing in the morning, according to the sleep expert. Dr Lee says: “Naturally, when we wake up, the first thing we want to do is grab a coffee to actually wake up properly.

“However, you shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest boost.”

Protect your circadian rhythm

“Your circadian rhythm is the pattern your body follows to know when it’s time to sleep and time to wake up. A huge factor in this is routine, and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning,” explains Dr Lee.

The sleep specialist advises: “It isn’t just your sleeping pattern that needs to be kept in routine, but your daily meals, your shower and bath routine and your technology “switch off” time.

“It may be a little harder on a weekend – but if you push through, then it will make your Monday wake-up a lot easier.”

Morning Exercise

Dr Lee says: “There aren’t many people who wake up in the morning and get excited by the thought of morning exercise. However, research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness.”

The doctor reassures us that it doesn’t have to be an intense HIIT session – even a brisk walk around the block can help those tired eyes.

Lighting up your room

“When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up. If you have blackout curtains, then this can be really confusing for the mind. Invest in a night lamp so that you can put it on first thing in the morning. Or, a Happy Lamp, which around 1,300 people are searching for on Google each month, showing the increase in its popularity,” Dr Lee says.

These lamps are designed to gently rouse you from slumber and gradually accustom your eyes to the illumination, preventing the jarring effect of suddenly switching on a harsh light.

Dr Lee further advises: “However, if you can utilise natural light by opening the curtains and getting outside as soon as possible, then that’s a better option.”