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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

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A baby’s “beautiful big blue eyes” which were complimented by everyone - turned out to be a symptom of a condition causing blindness. Louise Bice, 34, was stunned when her daughter, Aretria, was born with big blue eyes - a trait nobody else in the family had. Her “beautiful” eyes would see the tot complimented “six or seven times every day” by strangers - which Louise loved. But at six months old, in May 2023, one of Aretria’s baby blue eyes turned “milky” and any light caused the tot to scream in pain. Louise and her partner, Connor Bice, 29, a chartered accountant, thought their youngest daughter might have hit her eye with a toy. But the family were told Aretria - now 10 months old - had a severe case of bilateral congenital glaucoma, a genetic abnormality which saw extreme and growing pressure on the optic nerve. Her much-loved big eyes actually required urgent surgery. Tiny Aretria had a four-hour operation at Birmingham Children’s Hospital in June to relieve the pressure - but follow-up tests showed it had failed. She had a second surgery in August and her parents are awaiting the results - although the tot has lost almost 100 per cent of her vision in one eye already. Mum Louise wants to warn other parents to look for the symptoms - and to not assume big eyes are “beautiful” when they could be a sign of something more serious. Louise, a stay-at-home mum, from Mansfield, Nottinghamshire, said: “I never expected Ari’s big, beautiful eyes to be a bad thing. “Suddenly one day her eye clouded over - one minute it was fine and 15 minutes later it was completely changed. “Specialists had to do horrific tests on her and I learned she had already lost some vision in both eyes. “After two surgeries we still don’t know what will happen - she already has just five per cent vision left in her right eye. “She’s in so much pain and I don’t know if she can cope with another surgery. “I just think if we had managed to get this diagnosed before the pressure got out of control, she might not now be blind in one eye. “If someone had said it was weird, she had big eyes rather than cute we might have got it checked - but none of us knew it was even a red flag.” After Aretria was born on October 20, 2022, her big eyes became a source of many compliments from friends and family. Her parents even lovingly likened their little one to a cartoon bug, thinking nothing of it. Even doctors and health visitors thought they were sweet - and nobody mentioned any risks. But on May 20, Louise popped to the shop and when she returned 15 minutes later one of her daughter’s eyes was clouded. Louise said: “Connor sent me a picture that morning of the two of them together while I was out and her eyes were fine. “When I got back her right eye had clouded over. “I hadn’t even got through the door when I said ‘we need to take her to A&E right now’.” They went to their local hospital, King’s Mill, Mansfield, then were sent to Chesterfield Royal Hospital, Derbyshire, where doctors identified the high pressure but couldn’t work out why it was happening. They were then booked in to see specialists at Queen’s Medical Centre, Nottingham, two days later on May 22. Aretria’s condition was finally diagnosed - as bilateral congenital glaucoma - and even the specialists said they’d only seen a handful of cases. Medics explained the little girl needed surgery but warned even then, she’d be left with little vision in her worst eye because the damage had already been done. Louise said: “Doctors said she had been exposed to high eye pressure from birth because her fluid drainage system didn’t form properly in her eye when she was still in the womb.” A surgery was scheduled at Birmingham Children’s Hospital, West Midlands, for June 13 which saw the tot go under the knife. The four-hour procedure was followed by a month of eye drops six times a day as well as having protective eye shields taped onto her face for a week. Louise said: “We didn’t get any sleep for about a week after and hoped that would be the last of it. “But two weeks later when we went back for her post-op, the pressure readings were even higher than before. “The operation had failed - and she would need more surgery.” A second operation was done on August 18 - and it was again followed by a gruelling recovery for the tot, who couldn’t understand why any of it was happening. They’re still waiting for official results, but signs so far suggest the surgery may have been unsuccessful for a second time. Louise said if that’s the case, medics will move on to a different kind of surgery to release the pressure involving drainage tubes or valves. She fears the tot “might not cope with another surgery” - but they may not have a choice. While Aretria’s vision is virtually gone in her right eye, her left eye is compensating - although Louise and Connor fear the vision will worsen in her good eye too. Louise wants to warn parents to look out for the symptoms - even if they might not seem sinister. She said: “Before, she used to get compliments about her eyes six or seven times a day. “Now I just feel really awkward when people say it. “Aesthetically it might be, but having these big, beautiful eyes isn’t always a good thing. “If we knew that before, she might not be blind in her right eye now.” Read More GoFundMe for actor blinded in attack over Covid mask tops $15,000 He couldn’t see his wedding. But this war-blinded Ukrainian soldier cried with joy at new love A camp teaches Ukrainian soldiers who were blinded in combat to navigate the world again ‘Millions of women and girls suffer severe pain’ during periods – research finds Miriam Margolyes jokes that her ‘longing for fudge’ caused her health issues 5 things everyone needs to know about eczema

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