How To Get To Sleep: Eat More Of This Fruit To Ensure A Better Night’s Rest
HOW TO GET TO SLEEP: The summer months can pose a number of problems when it comes to bedtime. Hot temperatures and longer daylight hours can make it difficult to achieve a peaceful night’s slumber. But according to the Sleep Council, you are what you eat when it comes to sleep, and eating certain foods can help ensure an uninterrupted forty-winks.
Sleep is important when it comes to our physical health – not having enough can put you in a bad mood and result in lack of focus.
If poor sleep becomes a recurring thing, you can be at risk of serious medical conditions such as obesity, heart disease and diabetes, according to the NHS.
Simple changes to your lifestyle can make a big difference, such as reducing the intensity of artificial light in your home at night.
The food and drink you consume can also have a drastic effect, according to the Sleep Council. One of the best foods for sleep it recommends is cherries.
Other foods it advises to eat are milk, chicken and rice. But fatty meat, curry and alcohol should be avoided.
It adds to avoid stimulants like caffeine and cigarettes and to avoid sedatives, such as sleeping pills and alcohol, to help you sleep. These have short term benefits and long term counter effects, such as dependency.
To mark the importance of sleep with regards to mental health, Tempur has partnered with the Mental Health Foundation to reveal its top tips for a a good night’s rest – one of these being having a milky drink before bedtime.
Follow a wind down routine
Our bodies release a hormone called melatonin that makes us feel naturally tired at around 10-11pm. If you go with it and head to bed as you feel tired, you’ll sleep better. Try establishing a bedtime routine that can help you recognise and promote that wave. Turning off the TV and listening to music, having a milky drink or enjoying a warm bath are good ways to rest the mind, and open ourselves up to sleepiness.
If you can’t sleep, get up
Don’t lie in bed awake tossing and turning. If you can’t get off to sleep or get back to sleep, get up. Try a warm caffeine/sugar free drink or listen to some calm music for a while. Don’t be tempted to check your phone!
Know your sleep
You need to know how much sleep you need to feel good. It’s likely to be seven to eight hours, but it could be as little as four. Try keeping a sleep diary or tracking your sleep with a wearable device (ideally not your phone). If you have a good idea of how much sleep you need to feel good and what affects your sleep, you can make sure you establish good habits, or pinpoint issues.