Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. However, many people don't get enough fibre. On average, most people in the UK get about 18g of fibre a day.
This will ensure a steady stream of energy. Drink lots of cold water. Youâll get two things from drinking cold water, first the need to take more breaks -- for obvious reasons -- which will prevent eye strain if youâre staring at a computer or book. Secondly, the cold will help you stay awake. Caffeine is not a good choice in the long run.
Walnuts are a good source of the amino acid tryptophan. One serving of walnuts (about a handful) contains 318 mg of this beneficial amino acid (Self Nutrition Data, 2015b). Thus, eating a walnut-rich snack an hour or two before bed could help you drift off to sleep more easily.