Eating 75p fruit daily linked to better sleep and lower risk of silent killer, say scientists
SCIENCE now confirms sleep is as important as nutrition and exercise when it comes to overall health.
And one specific fruit, when eaten daily, could be key to getting those all important forty winks.
A new study suggests eating one avocado a day can positively impact sleep.
Participants who consumed one avocado daily for six months reported better sleep compared to those who ate fewer than two avocados per month.
The researchers also looked at the effect this had on cardiovascular health, as previous studies have shown insufficient or disrupted sleep can increase the risk of 'silent killer' condition heart disease.
In the study, 969 American adults took part, and all had elevated waist circumstance - a cardiovascular risk factor.
Participants were picked at random to either consume one avocado a day or less than two avocados per month, while continuing their usual diet for six months.
Their cardiovascular health was then assessed using the AHA's Life Essential 8 tool, which identifies diet quality, physical activity, nicotine exposure, sleep, body weight, blood pressure, blood lipids, and blood glucose as leading behaviours and factors that when improved can lead to better health outcomes.
Daily avocado intake was linked to improved diet quality, blood lipids, and sleep health.
But no other significant effects were found for the other Life's Essential 8 components.
The study wasn't originally designed to examine sleep as a primary outcome, but bridges the gap for further research into how the nutrients in avocados may support aspects of cardiovascular health.
Avocados contain a number of nutrients that play a role in sleep.
Five best stretches to improve sleep
They're a good source of tryptophan, an essential amino acid that plays a role in serotonin production, which can impact mood and sleep.
They also contain folate, which is involved in melatonin production, and magnesium, which aids in muscle relaxation, further supporting sleep regulation.
And their magnesium content can support muscle relaxation and stabilise blood sugar levels.
Additionally, the combination of fibre and monounsaturated fats in avocados contributes to their beneficial impact on cardiovascular health.
Fibre can help reduce cholesterol levels and improve blood sugar control, both important factors in heart health.
And monounsaturated fats, a type of healthy fat, can help lower LDL ("bad") cholesterol levels and raise HDL ("good") cholesterol levels.
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If you're struggling to sleep or think you have a sleep disorder like insomnia, the NHS recommends trying the following tips:
go to bed and wake up at the same time every day
relax at least one hour before bed, for example, take a bath or read a book
make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
exercise regularly during the day
make sure your mattress, pillows and covers are comfortable
You should avoid:
smoking or drinking alcohol, tea or coffee at least six hours before going to bed
eating a big meal late at night
exercising at least four hours before bed
watching television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
napping during the day
driving when you feel sleepy
sleeping in after a bad night's sleep and stick to your regular sleeping hours instead
If you've had trouble sleeping for months, speak to your GP.
Avocados can be bought for as little as 75p from Sainsbury's.
Other foods that can help with sleep
Milk
A classic sleep aid, warm milk contains tryptophan, which is converted into serotonin and then melatonin, both of which promote sleep.
Turkey
Another good source of tryptophan, turkey can be included in a balanced pre-bed snack.
Eggs
Eggs are a good source of protein and tryptophan, which can help regulate sleep-wake cycles.
Almonds
A good source of magnesium, which is important for muscle relaxation and sleep quality.
Spinach
Leafy greens like spinach are also rich in magnesium.
Avocados
A healthy source of magnesium and healthy fats.
Tart cherries
Tart cherries naturally contain melatonin, a hormone that regulates sleep-wake cycles.
Walnuts
Walnuts are another good source of melatonin and contain healthy fats.
Kiwi
Kiwis contain melatonin and serotonin, which can help promote sleep.
Oats
Oatmeal can help keep blood sugar levels stable and promote sleep.
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