Unusual fruit to eat before bed if you're struggling to sleep
Brits plagued by sleepless nights have been offered salvation, with experts suggesting some unexpected nightly nibbles could send you swiftly to dreamland.
It turns out that tossing and turning, struggling to catch those much-needed Zs, is more than just irritating; it can actually lead to health issues and a lack of focus the next day.
Not only does a dearth of decent dozing leave us feeling cranky, but certain late-evening treats could be the ticket to blissful slumber. Research endorses the sleepy effects of some foods and sips, tying them to the wholesome attributes they pack, reports Surrey Live.
According to experts at the Sleep Foundation, foods rich in melatonin are the secret ingredient for restful nights.
Options such as cherries, a glass of milk, nuts, kiwis, oily fish, and rice might just guarantee enhanced sleep quality.
The Sleep Foundation wrote on their site: "Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep."
They added: "There are indications that certain foods can make you sleepy or promote better sleep. That said, the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent.
"For example, some varieties of red grapes have high levels of melatonin while others have virtually none." The natural hormone melatonin plays a crucial role in regulating our sleep cycle, something that's tickled the interest of brain boffins and nutrition experts.
Melatonin is key to the sleeping cycle, it's a natural hormone secreted by the pineal gland in your brain. Melatonin also naturally occurs in certain foods, so consuming sources of this compound could help the functioning of sleep receptors.
NHS England explained on its website: "Melatonin is a natural hormone that is produced by the pineal gland in your brain. It helps control your sleep cycle.
"The body produces melatonin just after it gets dark, peaking in the early hours of the morning and reducing during daylight hours. Melatonin acts on receptors in your body to encourage sleep."
A glass of milk before bedtime isn't just old wives' tale – turns out it's packed with melatonin. Same goes for grains like oats and rice; tucking into these might just see you through to the Land of Nod, with rice milk or oat milk as top alternatives.
Fancy tart cherries or a swig of tart cherry juice? These aren't just yummy – they're packed with all-important melatonin, though you've got to make sure they're the sour ones to bag the sleepy-time benefits.
On their site, Sleep Foundation hailed the snooze-inducing prowess of tart cherry juice: "Several studies have found sleep benefits for people who drink tart cherry juice.
"In one study, people with a diagnosed history of insomnia who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.
"These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep."
Nuts and fatty fish are also "considered to be a good food for sleep" according to the Sleep Foundation - thanks to the vitamin D, magnesium, zinc, melatonin and omega-3's they contain. The Sleep Foundation noted that in a clinical trial, it was discovered that "a combination of melatonin, magnesium, and zinc helped older adults with insomnia".
Kiwi fruit could also aid sleep, but researchers say this is due to its "antioxidant properties suppressing inflammatory markers", their "ability to address folate deficiencies, and/or a high concentration of serotonin" as per the Sleep Foundation.
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