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foods to eat before bed for a better night’s sleep 1w

foods to eat before bed for a better night’s sleep A good night's sleep can help you wake up feeling fresh and rejuvenated, which is why we all want to do everything we can to improve our sleep health. If you often find yourself tossing and turning at night, struggling to drift off, then it might be time to consider how your diet is impacting your sleep. And if you're after a quick fix, there are a few common foods that have been scientifically proven to improve sleep. 1. Tart cherries Tart cherries, or tart cherry juice, can help you drift off at night because of their high concentration of melatonin – a hormone that aids sleep. A study in the European Journal of Nutrition found that drinking tart cherry juice resulted in significantly improved total sleep time and sleep efficiency in participants, and tart cherry juice has also been studied for its role in relieving insomnia. 2. Malted milk Malted milk, such as Horlick’s, has long been used as a comforting evening drink. This is because malt barley is a complex carbohydrate, and also contains vitamin B and D, which are thought to aid sleep. A study published in the British Medical Journal found that participants who drank Horlick’s before bed slept for longer and experienced lest restlessness in the night. 3.Kiwis Another fruit that might help you get a good night’s sleep is kiwi. They are rich in vitamins and minerals, and more than one scientific study has suggested they aid sleep. One of these found that eating two kiwifruits one hour before bed improved both sleep onset and duration. It's thought that this is because kiwis are high in serotonin, a hormone which has been shown to improve sleep. 4. Fatty fish Fatty fish has numerous health benefits – including boosting brain and heart health – due to the fact it contains omega-3. A study published in the Journal of Clinical Sleep Medicine found that participants who ate salmon three times per week experienced more positive changes in sleep than a control group. Other fatty fishes include tuna, trout and mackerel
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