How to sleep: Five foods to help you get a good night’s shut-eye

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How to sleep can sometimes seem impossible, especially in the hot weather.

With UK temperatures remaining high in the evening, according to the Met Office, sleeping at night will likely remain difficult.

However, diet changes could help clock up the hours spent asleep.

Eating certain foods could actually help increase sleep, and bring people closer to the NHS recommended seven to nine hours every night.

Try these five foods to sleep longer, according to Healthline.

Chamomile tea

“This is a popular herbal tea that may offer a variety of health benefits,” they said online.

“Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.”

The tea could also reduce anxiety, improve skin health and reduce stomach bloating.

Kiwi

This fluffy fruit may be “one of the best fruits to eat before bed,” said Healthline.

A study published in the Asia Pacific Journal of Clinical Nutrition, showed that when 24 adults consumed two kiwifruits one hour before bed every night for four weeks, their amount of sleep increased.

Participants fell asleep, on average, 42 per cent more quickly than when they didn’t eat anything before bed.

Walnuts

“Eating these has been claimed to improve sleep quality,” said Healthline, “as they are one of the best food sources of the sleep-regulating hormone melatonin”.

However, Healthline continued: “Unfortunately, the claims about walnuts improving sleep are not supported with much evidence.

The Cleveland Clinic in the US also recommended walnuts as a heart-healthy fat to help you get to sleep.

“Unsaturated fats will not only boost your heart health, but also improve your serotonin levels, helping you sleep,” they said.

Bananas

The yellow fruit contains tryptophan and magnesium, which could increase sleep quality.

“Both of these properties may help you get a good night’s sleep,” said Healthline.

Milk

This animal product also contains tryptophan, and has been shown to “improve” sleep in the elderly.

However, health website eatingwell.com disputed Healthline’s claim.

“When milk was tested, it failed to affect sleep patterns,” they said.

Other methods of getting a good night’s sleep could include having a routine, according to the NHS.

“First of all, keep regular sleeping hours,” they said online.

“This programmes the brain and internal body clock to get used to a set routine.”



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