If you struggle to sleep, experts have come up with what they say might be a magic bedtime snack to send you quickly to the land of nod.
Many are familiar with the vicious circle of becoming frustrated for not getting enough sleep, which ironically can makes it even harder to nod off.
A poor sleep schedule can lead to health problems, decreases physical and mental performance during the day, and have a negative effects on your mood when you feel tired.
Read more: NHS list of anxiety signs in children, what parents can do, and when you should see your GP
However, according to the experts at BedKingdom.co.uk, eating a kiwi fruit at bedtime can make you sleep better in the long run and is a great way to wind down before going to sleep.
A spokesperson said: "Kiwi fruit has been a feature in many people's bedtime routines for many years, and the science backs up the kiwi's value as a sleep aid. Studies have shown that kiwi fruit can help improve sleep quality, sleep timings, and sleep efficiency after a month of regular kiwifruit consumption before sleep. Kiwifruit contains high amounts of serotonin and antioxidants, as well as vitamins like folate, and B vitamin, which can help to treat sleep disorders as well as help reset your sleep schedule."
And if you exercise at night time, it may be time to switch up your routine, as studies have found that morning time is the best time to work out. The spokesperson said: "A 2015 study by Yamanaka et al. found that vigorous exercise before bed disrupts the body's natural rhythm and makes it harder to get to sleep. This then makes it harder to keep to a sleep schedule, as well as reduces the quality of sleep achieved after intense exercise performed before bedtime.
"This study found that rapid eye movement (REM) sleep was decreased by 10.5% in the people that performed intensive exercise before bed. REM sleep is important because it is the time when your brain consolidates your memories, committing things learned during the day to long-term memory, as well as being the time when you dream most vividly. The same study found that sleep quality was improved when the intensive exercise was done in the morning. Therefore, it is best to avoid intensive exercise in the run-up to bedtime, ideally moving the exercise session earlier in the day to accommodate the best quality of sleep and allow for the best sleep schedule."
BedKingdom.co.uk also cautions against drinking coffee or other caffeine drinks too late as they can take up to 10 hours to leave the bloodstream completely, and can interfere with sleeping properly.
Read more:
- NHS list of autism signs in children and how parents can seek a diagnosis
- 'Such a bright presence' - Newcastle Theatre Royal pays tribute to Paul O'Grady following recent visit in Annie
- People can't believe what Odeon actually means after social media revelation
- Warning as Asda, Aldi, Lidl and Iceland pull products from shelves amid health fears
- DWP warning to millions of benefit claimants who could be slapped with £50 fines
