Lavender on your pillow, avoiding all digital screens, meditation - there are seemingly endless ways that supposedly promise a good night’s sleep.
But according to sleep expert Sammy Margo, it could be as simple as eating the right foods before bed.
Margo, author of The Good Sleep Guide, revealed how not only can certain foods help us drift off, but the wrong ones can keep us up.
New research by Simba Sleep has revealed that over two thirds (69%) of Brits feel sleep-deprived, and our love of spicy foods, caffeine and alcohol may hold the cause.
About a third of people struggle with insomnia, and judging by Margo’s suggestions, we should all be eating foods more likely associated with breakfast before bed - brinner, anyone?
How Brexit affected Britain's favourite foods from Weetabix to Marmite
How Brexit affected Britain's favourite foods from Weetabix to Marmite
1/8 Weetabix
Chief executive of Weetabix Giles Turrell has warned that the price of one of the nation’s favourite breakfast are likely to go up this year by low-single digits in percentage terms.
Reuters
2/8 Nescafé
The cost of a 100g jar of Nescafé Original at Sainsbury’s has gone up 40p from £2.75 to £3.15 – a 14 per cent rise—since the Brexit vote.
PA
3/8 Freddo
When contacted by The Independent this month, a Mondelez spokesperson declined to discuss specific brands but confirmed that there would be "selective" price increases across its range despite the American multi-national confectionery giant reporting profits of $548m (£450m) in its last three-month financial period.
Mondelez, which bought Cadbury in 2010, said rising commodity costs combined with the slump in the value of the pound had made its products more expensive to make.
Cadbury
4/8 Mr Kipling cakes
Premier Foods, the maker of Mr Kipling and Bisto gravy, said that it was considering price rises on a case-by-case basis
Reuters
5/8 Walkers Crisps
Walkers, owned by US giant PepsiCo, said "the weakened value of the pound" is affecting the import cost of some of its materials.
A Walkers spokesman told the Press Association that a 32g standard bag was set to increase from 50p to 55p, and the larger grab bag from 75p to 80p.
Getty
6/8 Marmite
Tesco removed Marmite and other Unilever household brand from its website last October, after the manufacturer tried to raise its prices by about 10 per cent owing to sterling’s slump.
Tesco and Unilever resolved their argument, but the price of Marmite has increased in UK supermarkets with the grocer reporting a 250g jar of Marmite will now cost Morrisons’ customers £2.64 - an increase of 12.5 per cent.
Rex
7/8 Toblerone
Toblerone came under fire in November after it increased the space between the distinctive triangles of its bars.
Mondelez International, the company which makes the product, said the change was made due to price rises in recent months.
Pixabay
8/8 Maltesers
Maltesers, billed as the “lighter way to enjoy chocolate”, have also shrunk in size. Mars, which owns the brand, has reduced its pouch weight by 15 per cent.
Mars said rising costs mean it had to make the unenviable decision between increasing its prices or reducing the weight of its Malteser packs.
iStockphoto
1/8 Weetabix
Chief executive of Weetabix Giles Turrell has warned that the price of one of the nation’s favourite breakfast are likely to go up this year by low-single digits in percentage terms.
Reuters
2/8 Nescafé
The cost of a 100g jar of Nescafé Original at Sainsbury’s has gone up 40p from £2.75 to £3.15 – a 14 per cent rise—since the Brexit vote.
PA
3/8 Freddo
When contacted by The Independent this month, a Mondelez spokesperson declined to discuss specific brands but confirmed that there would be "selective" price increases across its range despite the American multi-national confectionery giant reporting profits of $548m (£450m) in its last three-month financial period.
Mondelez, which bought Cadbury in 2010, said rising commodity costs combined with the slump in the value of the pound had made its products more expensive to make.
Cadbury
4/8 Mr Kipling cakes
Premier Foods, the maker of Mr Kipling and Bisto gravy, said that it was considering price rises on a case-by-case basis
Reuters
5/8 Walkers Crisps
Walkers, owned by US giant PepsiCo, said "the weakened value of the pound" is affecting the import cost of some of its materials.
A Walkers spokesman told the Press Association that a 32g standard bag was set to increase from 50p to 55p, and the larger grab bag from 75p to 80p.
Getty
6/8 Marmite
Tesco removed Marmite and other Unilever household brand from its website last October, after the manufacturer tried to raise its prices by about 10 per cent owing to sterling’s slump.
Tesco and Unilever resolved their argument, but the price of Marmite has increased in UK supermarkets with the grocer reporting a 250g jar of Marmite will now cost Morrisons’ customers £2.64 - an increase of 12.5 per cent.
Rex
7/8 Toblerone
Toblerone came under fire in November after it increased the space between the distinctive triangles of its bars.
Mondelez International, the company which makes the product, said the change was made due to price rises in recent months.
Pixabay
8/8 Maltesers
Maltesers, billed as the “lighter way to enjoy chocolate”, have also shrunk in size. Mars, which owns the brand, has reduced its pouch weight by 15 per cent.
Mars said rising costs mean it had to make the unenviable decision between increasing its prices or reducing the weight of its Malteser packs.
iStockphoto
The five foods you should eat before bed:
1. Bananas
Although generally considered an energy-boosting food, bananas are rich in magnesium which relaxes muscles and they also contain serotonin and melatonin, which encourage sleep.
2. Almonds
Known as a great source of healthy fats, almonds are also bursting with tryptophan and magnesium, “which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm,” according to Margo.
3. Honey
Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down.
4. Oats
As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.
5. Turkey
One of the most famous sources of tryptophan, turkey is also a great source of protein and will make you feel full.
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And here’s what to avoid consuming before bed:
1. Alcohol
Whilst you might find one glass of wine (or your drink of choice) helps you nod off, alcohol stops you falling into deep sleep.
2. Cheese
Ever heard people say they have strange dreams after eating lots of cheese? Hard cheese contain high levels of the amino acid tyramine which actually makes the brain feel more alert. So despite our fondness for a post-dinner cheese-board, chowing down will only make it harder for you to fall asleep.
3. Spicy food
Ever had, ahem, digestion issues after a curry? As well as indigestion, hilli peppers contain capsaicin which makes it harder for your body to regulate temperature thus resulting in a less peaceful night’s sleep.
4. Fatty food
Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep.
5. Coffee
Perhaps obvious, the caffeine in coffee makes it a no-no before bed - the stimulant stays in your system for a long time and you can still be feeling the effects even ten hours later.
“While particular foods and drinks may feel warming, those that are spicy, caffeinated, or high in fat and protein can play havoc with our sleep,” Margo said.
“Lying down after eating a spice-laden meal can result in heartburn and a restless night. Fatty foods high in protein, like steak, digest slowly and may disturb our Circadian rhythm."
She said that while nightcaps can cause drowsiness, too much alcohol can stop you from entering the deeper stages of sleep. This results in grogginess the next day.
So unfortunately it looks like a lot of the most delicious things to munch of an evening aren’t helping fight our insomnia at all.
The answer? Perhaps a bowl of porridge with honey, banana and almonds - maybe keep the turkey separate, unless that’s your thing.
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