Nothing is more likely to make us grumpy, miserable and unable to focus than sleep deprivation. And in the long term, sleep is critical to a long and healthy life. Eating more foods that naturally increase melatonin production — a hormone that helps control sleep cycles — can help us sleep more soundly.

The production of melatonin requires tryptophan, along with various other enzymes, vitamins and minerals — such as magnesium and B vitamins — which are all found in plentiful amounts in oats.

And the best news in that you don’t have to have your breakfast before bed to get the benefit, because the slow-release carbohydrates of oats also set you up for a steady blood sugar balance throughout the day, which means you are less likely to feel anxious or irritable.

Jumbo oats are the best option and have a delicious, nutty flavour. If you are not a fan of porridge, try soaking oats overnight in apple juice or water with dried fruit for added flavour and serve cold with grated apple and cinnamon.

Too busy to make breakfast in the morning? Overnight oats is a perfect way to get your morning meal without the hassle of cooking. 

Carrot Cake Overnight Oats


  • 1/2 cup oats
  • 1/2 cup unsweetened almond milk
  • 1 small carrot, grated
  • 1/2 tsp cinnamon
  • 2 tbs Greek yoghurt
  • Dash of cloves
  • Dash of nutmeg
  • 2 tbs maple syrup

Mix all ingredients together in a clean jam jar (ideal if you want to grab and go in the morning) or small bowl, cover up and let sit in the refrigerator over night.