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Daily Drop-in: Wednesday 29 April
Not sleeping well? These 3 foods may help

Getting a good night’s sleep is important for your general health, but in times of heightened stress and worry, you may be finding it harder to get the recommended 7 to 9 hours of uninterrupted sleep each night.

If you’re not getting enough sleep, have a peek inside your pantry. These 3 foods may just help you sleep better.

Almonds

Almonds are a source of the sleep-promoting mineral magnesium and a hormone (melatonin) that helps to regulate your sleep/wake cycle.

Research on the impact of almonds on sleep is lacking, but it could be worth eating some almonds before bed to see if they help you sleep more soundly.

White rice and oatmeal

Both white rice and oatmeal are high in carbohydrates, which are thought to cause drowsiness and improve sleep if eaten an hour before bedtime.

Oatmeal also contains melatonin.

Avoid refined sources of oats and rice, such as sugary baked goods, as these can reduce levels of the sleep-regulating brain chemical serotonin. Instead, eat a small portion of pure rice and oats close to bedtime.

Tart cherries

Tart cherry juice or whole tart cherries are good sources of melatonin. They may help you to fall asleep faster and wake up less often during the night.

Studies even suggest that drinking 237ml of tart cherry juice twice a day for 2 weeks may lead to improved sleep in people with insomnia.

Quote of the day

A ruffled mind makes a restless pillow. -- Charlotte Brontë

Body toning exercises to try

When it comes to keeping fit at home, you may have a particular exercise or style of workout that you prefer.

But at times, you may also want to tone up a particular part of your body.

If you’re more interested in the bums part of a legs, bums and tums session, then these 4 simple exercises from US fitness company ClassPass are easy to do from anywhere in your home.

All you need, is enough space to kick.

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