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What to eat for a better night sleep


Not being able to sleep at night is a frustrating issue that affects almost 1/3 of people in the UK. Many of us reach for sleeping pills, which may work short term, but in order to fix your sleeping long-term you may have to try other methods. 
 
One method is to eat melatonin-rich food. Melatonin is a hormone released from the pineal gland in the brain. Melatonin is involved in the regulation of the human sleep-wake cycle. 
 
Usually, melatonin levels begin to increase mid-to-late evening when they sun has gone down and darkness begins. Levels stay high during the night - signalling sleep. When the sun begins to rise early in the morning, the level of melatonin in the body begins to drop altering the body to wake up. 
 
However, daily exposures such as the environment and technology influence this cycle of melatonin level which disrupts sleep-wake cycle. 
 
There are many benefits of a good nights sleep which extends to weight management. When you are sleep deprived, the body has a natural response to produce more ghrelin, the hormone which regulates how much or how little food you eat, contributing to your weight. 
​Sleep deprivation increases the likelihood of choosing high-carb, sugary and starchy food over healthier choices like fruit, vegetables, lean meat and pulses. 
 
Continue reading to discover 7 food items that you may want to incorporate into your diet if you are suffering from sleep issues. They will also boost your energy levels during the day. 
 
 
1. Cherries
2. Oats
3. Pineapples
4. Barley 
5. Tomatoes
6. Ginger
7. Bananas 
 
 
If you suffer from sleep issues, try incorporating these 7 food items into your daily eating. You may notice a difference in your sleeping habits, and your body will be receiving addition vitamins too. 
 
Your eating habits may also be affecting your quality of sleep:
 
1. Don't skip meals:
Skipping lunch thinking it will help you lose weight will do more damage than good. Skipping meals causes you to be more hungry later on. You may end up eating a big meal in the evening which can play havoc with your digestive system, causing increased gastric acid secretion resulting in heart burn and an uneasy nights sleep. 
 
2. Eat little and often:
Eating every 3-4 hours benefits your sleep and your body and brain are able to produce and secrete the correct level of hormones and neurotransmitters allowing you to fall asleep at night and increase your ability to stay asleep. 
 
3. Limit your caffeine:
Researchers have found that caffeine stays in your system for 12 hours so having that harmless latte at 4pm could be contributing to your difficulty getting to sleep at night. Not having a source of caffeine for just 1 day will, according to a study published in the Journal of Clinical Nursing, improve sleep quality that very night--worth a go.