https://www.express.co.uk/life-style/health/1461508/how-to-get-to-sleep-fast-eat-drink-before-bed-evg

Struggling to sleep? The two things you should eat or drink before bed

SLEEPING soundly especially during the summer months can be a struggle for many Brits – could what you eat or drink before bed be affecting this?

By PIP MURRISONPUBLISHED: 10:56, Mon, Jul 12, 2021 | UPDATED: 10:56, Mon, Jul 12, 20210Copy link

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A lack of sleep or insomnia impacts many of us. Having a full eight hours of sleep is essential for your health and productivity. Ever woken up feeling groggy or struggled to get a good nights kip? Experts say what you eat or drink before bed could be impacting the quality of your sleep.

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Everyone knows to avoid caffeine before bed, experts now recommend that on top of ditching coffee before bed you might be able to boost your sleep by drinking cherry juice.

According to sleep experts from MattressNextDay, drinking tart cherry juice before bed may boost your sleep by 1.5 hours or more a night.https://www.ad-sandbox.com/static/html/sandbox.htmlThey point to several studies that show consuming tart cherry juice can help calibrate your circadian rhythm, also known as your internal body clock, to help promote sleep.

Cherry juice helps increase your body’s production of melatonin, a critical hormone for your sleep.SponsoredHear.comSeniors Regret Not Knowing About This Hearing Aid Soonerby Taboola

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Picture of someone trying to sleep

Struggling to sleep: A lack of sleep or insomnia impacts many of us (Image: getty)

Picture of someone sleeping

Struggling to sleep: Cherry juice helps increase your body’s production of melatonin (Image: GETTY)

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Studies show Brits who drink cherry juice before settling down increased their sleep by an average of 84 minutes, so if you find yourself starving off insomnia cherry juice might be able to help you.

According to Dr Karanr, the myth that eating cheese before bed gives you nightmares could be an old wives tale.

He recommends eating cheese before bed could give you a better nights sleep.

He added cheese is packed with tryptophan used by the brain to make melatonin which helps induce sleep.

Picture of sleep

Struggling to sleep: Experts say what you eat or drink before bed could be impacting your sleep (Image: GETTY)

Cheese is high in calcium which can reduce stress and helps to stabilise your nervous system, both of which could help you to become more settled for sleep.

Simple lifestyle changes can make a huge difference to your quality of sleep.

Aside from the obvious factors such as trying to relax before bed, having a good quality mattress and cutting down on your caffeine the NHS has pulled together a few easy lifestyle changes to help you get a more restful nights sleep.

The NHS encourages Brits to keep their sleeping pattern as regular as possible.DON’T MISS: Kate Middleton body language ‘shifts’ at Wimbledon with dad MichaelPrince Harry ‘shows signs of guilt’ as he gives update on LilibetHow to get rid of weeds between pavers – easy hack using white vinegar

Picture of sleep

Struggling to sleep: Studies show Brits who drink cherry juice increased their sleep by 84 minutes (Image: getty)

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Keep regular sleep hours

They say going to bed and getting up at roughly the same time every day is key to beating insomnia.

If you maintain a regular sleeping pattern every day you will effectively be programming your body to sleep better.

This will work best if you pick a time when you are likely to feel sleepy and stick to it.

Make a note of your worries

Do you ever find yourself lying in bed awake at night thinking about the ever-growing number of things you need to do tomorrow?

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You might be able to banish these worries by writing them down before you go to bed.

Set aside a few minutes before you climb into bed to jot down what you need to do tomorrow instead of forming these plans in your head whilst you are trying to get to sleep.

Avoid smoking

Caffeine is an obvious stimulant but did you know nicotine is another one? Brits who smoke take longer to fall asleep the NHS says.

Smokers wake up more often and have more disrupted sleep than non-smokers so, if you suffer from restless nights you may want to consider giving up smoking.

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