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Wondering whether certain foods can affect your sleep patterns – or if eating certain things could actually help improve your sleep? The relationship between diet, sleep and overall health is two-sided, says Gabi Zaromskyte, registered nutritionist and founder of Honestly Nutrition. “Meaning what we eat and drink affects our sleep, but also, the quality and duration of sleep can affect our food choices,” Zaromskyte explains. “Scientific research has increasingly shed light on the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health,” she adds. Certain dietary patterns and specific nutrients have been found to influence the sleep-wake cycle, sleep latency (the time it takes to fall asleep), and sleep architecture (the different stages of sleep), notes Zaromskyte. She continues: “And the quality and timing of our food and beverage intake can impact the production of sleep-regulating hormones, such as melatonin, which plays a critical role in regulating our sleep-wake cycle.” However, as Dr Maja Schaedel, co-founder of The Good Sleep Clinic points out, it’s important to understand that most research done so far shows that even though certain foods may be higher in melatonin, that does not necessary equate to falling asleep quicker. “You may have higher levels of melatonin, but if you’ve got stuck in a bad habit of tossing and turning for two hours before drifting off, or waking at 3am and not being able to return to sleep, foods high in melatonin are not going to solve your problem,” says Schaedel. She suggests that generally, it’s best to eat your evening meal at least two hours before bed, to avoid any indigestion, spikes in blood sugar and increase in body temperature that can occur while digesting. “If you tend to get peckish later in the evening, then plan a snack an hour or two before bed,” Schaedel adds. “It’s best to have something high in protein, like Greek yoghurt or nuts, and low in complex carbohydrates to avoid any spikes and falls in blood sugar.” Also, it might be wise to avoid the usual culprits which can trigger discomfort. “Fatty and spicy foods can cause heartburn and indigestion which can hinder good sleep, as well as alcohol, caffeine and tobacco,” says Lisa Artis, deputy CEO of The Sleep Charity. Here, experts share their go-to foods for supporting healthy sleep… 1. Cheese “Cheese gets a bad reputation as it’s commonly believed to give us nightmares, but actually it’s the opposite,” says Artis. “Cheese, and other dairy products, contain tryptophan, an amino acid which helps us to nod off more easily, and calcium which helps to reduce stress.” 2. Cherries To find out if foods with naturally occurring melatonin make a difference for you, Artis suggests giving cherries a go – particularly tart cherries, which have been found to naturally boost the production of melatonin. Zaromskyte says several studies have shown significant improvements in sleep quality and duration when consuming Montmorency cherries or tart cherry juice, where the concentration of naturally occurring melatonin and phytochemicals is higher compared to whole cherries. 3. Low sugar cereals “Cereal can also help us to sleep – but we must be mindful of the type of cereal,” says Artis. “There are lots of sugary options on the market, so try to avoid these.” She says complex carbohydrate-rich foods increase the availability of tryptophan in the bloodstream which, in turn, may help us to nod off. 4. Bananas Bananas are an excellent source of magnesium, potassium and tryptophan, says Artis. In other words, a great choice when it comes to supporting sleep. “While bananas have lots of great qualities for sleep, all fruit contains sugar too, so be mindful of this in the run up to bedtime,” she notes. “Try blending one banana with one cup of milk or soya milk to make an ideal evening drink.” 5. Almonds “Almonds are a brilliant source of calcium and magnesium, which promotes both sleep and muscle relaxation,” says Artis. “Magnesium also helps to regulate melatonin levels and keep blood sugar levels stable overnight.” 6. Magnesium rich foods Magnesium, an essential mineral, has been found to play a crucial role in sleep regulation – and can influence sleep quality and duration, says Zaromskyte. “It acts as a co-factor in more than 300 enzymatic reactions in the body, including those involved in the production and regulation of neurotransmitters and hormones that impact sleep.” Some magnesium-rich foods cited to help improve sleep quality include pumpkin seeds, spinach, almonds and dark chocolate (which is packed with health-enhancing antioxidants too). 7. Omega-3 rich foods Although research is limited, some evidence suggests foods rich in omega-3 fatty acids may promote better, longer sleep, says Zaromskyte. “For example, walnuts are a source of melatonin and other sleep-regulating compounds, such as an amino acid tryptophan and omega-3 fatty acids,” she says. “Other omega-3-rich foods include oily fish, like salmon, trout, mackerel and sardines, chia seeds and flaxseeds.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Household energy bills set to fall from July: 7 ways to help keep bills as low as possible Queen of Rock ‘n’ Roll Tina Turner’s most iconic looks 11 stylish ways to kit out kids’ bedrooms

The European Cup is approaching its 70th birthday and only one city has produced two clubs who have won it. Not Madrid or Manchester or London. Definitely not Rome or Paris or Berlin, each still awaiting its first, but Milan. Two of the first four winners were AC Milan and Inter. They were two of the four between 2007 and 2010, too. Since then, nothing. As recently as 2015-16, neither was even in Europe. Now they are in the Champions League’s last four, albeit with the caveat that there is a chance neither even finishes in Serie A’s top four. A glamour game this week also has the feel of a throwback fixture. It is the 236th derby di Milano. Four of the previous 235 were in the Champions League: two in the 2005 quarter-finals, two in the 2003 semi-finals. Then Milan were a team with imperial grandeur, with a kind of elegant, aristocratic superiority that meant they didn’t need to run that match. Now manager Stefano Pioli has described Milan as “a project... to invest in young, talented players”. Then it was the natural home of the rich and famous, now Pioli has the youngest team in Serie A. Rewind 20 years and Milan had a relatively young manager, in Carlo Ancelotti, and a side featuring two of his old teammates: at 37, Alessandro Costacurta spent his time pottering about on the halfway line at right-back, as though unaware of the concept of the attacking full-back. He won his fourth Champions League in the final at Old Trafford and got a fifth in 2007, at 41. Paolo Maldini went on to 41, too, having first won the European Cup in the 1980s, playing for Milan for 24 years. There is a forty-something now, but he has a watching brief: Zlatan Ibrahimovic was not registered for the Champions League for the knockout stages. And if he recovered from injury quicker than Milan expected, that omission nevertheless displayed their lack of confidence in their ability to progress beyond the last 16. Ibrahimovic is closer to Maldini and even Costacurta in age than to many of his colleagues. In profile, too: Milan evolved in the 2000s into the natural destination for the big names. At the San Siro, Ancelotti first showed his skill at managing and massaging egos, and not merely owner Silvio Berlusconi’s. The president invariably wanted him to select two strikers; one, Andriy Shevchenko, scored the winning penalty in the 2003 final; another, Hernan Crespo, an oft-forgotten double in the 2005 final defeat; and a third, Filippo Inzaghi, a match-winning double in the 2007 final; his younger brother, current Inter manager Simone, may recall it. The problem in following Berlusconi’s orders was that Milan, with a surfeit of talent, also tended to be well-stocked with No 10s: Rivaldo spent some of the 2002-03 season on the bench, Ronaldinho later spent three seasons at the San Siro, and Kaka won a Ballon d’Or there. Ancelotti had so many playmakers a midfield could include three of four, with Andrea Pirlo anchoring, Clarence Seedorf adding to his collection of Champions Leagues, and Rui Costa providing languid elegance. It was an exaggeration to say the workhorse Gennaro Gattuso had to do the running of four men but he was surrounded by artists. If it was a far cry from the hard-pressing style Arrigo Sacchi had introduced in the late 1980s, the ethos is very different from the modern Milan. The supersized budget is gone. If the greats used to gravitate to Milan, now the search is on for the up-and-coming. Smart scouting involves value for money. The term Galactico was invoked to describe Real Madrid’s stars but, for years, felt equally applicable to Milan’s. Not now. Pierre Kalulu cost €480,000 and has made the second most appearances for them this season. Ismael Bennacer came from relegated Empoli and struck against Napoli in the quarter-finals. Olivier Giroud may be a World Cup winner and a France great but he was picked up for a bargain €1m and was the other scorer against Napoli. Brahim Diaz, borrowed from Real for three seasons, delivered the winner against Tottenham in the last 16. The relatively low-profile Junior Messias, Alexis Saelemaekers, Rade Krunic and Tommaso Pobega help sum up the new Milan. Davide Calabria may follow in the footsteps of Maldini and Franco Baresi by captaining European Cup-winning teams, but he is less celebrated. Charles de Ketelaere is a rare failure in the transfer market but Mike Maignan and Rafael Leao represent coups, match-winners at either end of the pitch. Yet it is notable that even De Ketelaere, the most expensive player in this squad, cost less than Rui Costa did in 2001. The side that started the second leg against Napoli cost around €140m: much less than the combined fees paid for Rui Costa, Inzaghi, Seedorf, Shevchenko and Alessandro Nesta, without even accounting for inflation over the last two decades. If Leao, an injury doubt, does not start on Wednesday, the team of 2023 could be cheaper still. Even if he does, there is far less stardust than in the past. It is AC Milan, but not how we used to know them. But astute business has offered a road back from obscurity. They may prove the least talented, least garlanded Milan team to reach a Champions League final. But the key element is that they may reach a Champions League final. Read More The Milan derby crowns Serie A’s return - but it also means so much more Is AC Milan vs Inter on TV? Kick-off time, channel and how to watch Champions League semi-final AC Milan vs Inter predicted line-ups: Team news ahead of Champions League semi-final

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Gary O’Neil revealed he expected to still be job hunting at this point in the season after being sacked by Bournemouth in the summer, and is determined to repay Wolves for the faith they showed in him. The 40-year-old’s first trip back to former employers Bournemouth ended in a 2-1 comeback victory on Saturday for his new side, now on a four-game unbeaten run in the top flight while the Cherries still remain in search of their first win of the season. O’Neil, who took over at Molineux on a three-year-deal in August, oversaw a return of 36 points from his 34 top-flight games in charge to help Bournemouth avoid relegation in 2022/23 and was even a candidate on some pundits’ lists for manager of the season before he was sacked in June. He said: “I didn’t really think about the level that I would be going in at (after sacking), I just knew I was ready to go back in and I expected it to be winter. I expected managers to start the season, some of them struggle, some of them do well, and then there would be an opportunity around now or the next few weeks. “So the timing of it was a surprise. I know I’m capable of managing a big club, so I’m extremely grateful to Wolves because to give a young manager with only 10 months experience the reins is big belief and I’m hoping to repay them like I did when I was [at Bournemouth]. “I’m just working as hard as ever. Leave the office at half 10 at night, get in at seven o’clock in the morning, just in a different part of the country.” O’Neil was appointed interim Bournemouth boss in August 2022 following the departure of Scott Parker, and made his Premier League managerial debut against Wolves, that goalless draw marking the beginning of a six-game unbeaten run that eventually helped earn him the permanent position. By the end of the campaign the Cherries had survived a tense relegation battle, with O’Neil’s subsequent exit leaving many wondering if Bournemouth’s new owners would eventually rue their decision to let him go. He said: “The world of football maybe sees my departure from [Bournemouth] differently to what I did, I would guess, which I understand. I’m guessing consensus was probably, ‘Oh, that’s a harsh one’, where was I was like, ‘that’s life. I’ve had an opportunity, I’ve done the best I can with it.’ “What I set myself was to leave [Bournemouth] in a better place than I found it. I left with my head held high and I started my managerial career, and that’s all it is. There’s never any more than that.” Andoni Iraola, the man now in charge of the Cherries, is under more pressure than ever to deliver results after Saturday’s home contest derailed in the second half. Dominic Solanke fired the hosts to a 1-0 lead that stood at half-time, but Matheus Cunha levelled within minutes of the restart before Lewis Cook’s needless red card sent what had been a resilient side down to 10 men, and a late defensive gaffe allowed Sasa Kalajdzic to score the winner. Iraola, whose team sit second-bottom with three points from nine contests, said: “Especially when you are in the relegation spots like we are now, we have to be worried. I’m the first one to be worried. “Now it’s a matter of finding ways to win. I think we prepared very well, we had the plan more or less quite clear, but it’s not enough with the things we are doing.”

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Nearly a fifth of parents fear their teenager will ignore a health issue while at university, as many self-diagnose on Google, research has found. Just 13 per cent of the 2,000 parents polled think their son or daughter would consult a proper doctor as soon as they feel unwell. More than one in 10 (12 per cent) think their offspring would be too lazy to seek medical attention, and 11 per cent fear they do not make their health a priority. The study of parents whose children either attend university, have done in the past or plan to soon, by Bupa Family+, also found that many (53 per cent) said their child thinks they are ‘invincible’ and nothing bad will ever happen to them. And as thousands of students prepare to start university, 56 per cent of parents feel excited for their child while 41 per cent are anxious. Dr Naveen Puri, GP and spokesperson for Bupa Family+, which commissioned the research to support the launch of its Family+ insurance proposition built around savings on health insurance for families, said: “All parents worry about their children, whatever their age. “But it can be especially difficult when they move out for the first time and become more independent – and you are no longer nearby to help them. “As a child and even a young adult, when you are unwell or have a health issue, your parents are often your first port of call, or even the ones spotting something is wrong in the first place. “They are usually the ones pointing you in the right direction, sorting appointments and arranging medication you might need. “Moving out or going to university is both an exciting and daunting time for all the family and we hope our new Family+ cover, which also insures older children, will help provide peace of mind to parents and their children alike.” It also emerged that parents’ top fears for their children as they embark on life away from the family home include their financial situation (44 per cent), their mental health (43 per cent), and whether they will be lonely (43 per cent). Others worry about who they will be spending time with (31 per cent), if they’ll know how to look after themselves (32 per cent) and what they’ll do when they feel unwell (23 per cent). And 64 per cent of those who have a child who has already left home admitted they have even lost sleep worrying about them. It emerged that 55 per cent think they would still be the first port of call for help or advice if their child felt unwell despite no longer living under the same roof. Ahead of them moving out, 63 per cent of parents will teach them how to manage their finances, while 59 per cent give tips on how to cook healthy meals. Others show their child how to use a washing machine (56 per cent), how to drink responsibly (40 per cent) and how to deal with mental health concerns (43 per cent). The study, carried out via OnePoll, also revealed girls are considered more likely to take care of their physical (43 per cent) and mental (41 per cent) health than boys (13 per cent and 11 per cent). Dr Naveen Puri, GP and spokesperson for Bupa Family+ said: “Our health is so important, and it can be worrying for parents that their child may be unwell when they aren’t there to help. “Making sure they have the knowledge about what to do in different health situations is a great way of not only ensuring they can look after themselves but also allows you to relax a little knowing they have the tools they need.” Here are the top reasons why parents worry their child would ignore health issues: 1. Googling and self-diagnosing 2. Being too lazy 3. Health is not a priority 4. Embarrassed to talk about their health 5. Worried a GP would judge them Read More ‘It can be hard when your kids leave the nest,’ mother says as study finds parents want their children back How to cope with anxiety during university How often should you wash your pyjamas? ‘My baby’s blue eyes drew praise – but their colour was a warning sign’ Brits get itchy feet in their home after five years, study finds

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Girlfriend Collective’s sustainable workout togs were built for movement. The brand’s cloud-like leggings, stylishly cut sports bras, and super-soft separates are serious momentum-builders. The line is so action-packed, in fact, that customers are getting a head start in their sprint toward the shopping finish line with the launch of its anniversary sale. Starting today, customers can score 25% off everything on the Girlfriend Collective site and up to 50% off select on-sale styles. This includes reader-adored (and Shopping-team vetted) leggings, bike shorts, bras, and exercise dresses — all made with earth-friendly materials like recycled polyester and organic cotton. The discount will be applied at checkout, so you don’t have to do a thing except fill your cart. (Save your energy for when your workout wardrobe arrives in the mail.)