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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

Everton, Leeds United and Leicester City are the three clubs heading into the final day of the Premier League season uncertain about being there again next year. Only Southampton have already been confirmed as facing the drop to the Championship, but from only a couple of months ago where at least nine sides were in danger of going down, it’s now just two from three who will end the weekend in despair. Sean Dyche’s side are in the driving seat after earning a late, late point against Wolves last time out, but while survival remains in their own hands, one win in their last ten matches doesn’t exactly offer much of a guarantee that they’ll get the job done. Ahead of the final fixtures, it’s Everton in 17th and safety on 33 points, Leicester on 31 and Leeds also on 31 - but with an inferior goal difference to both of those above them. Perhaps importantly, all three sides are at home for their last outing; of the trio, it’s Leeds who have the best record on their own turf this term - but the Foxes have taken most points from the last three on home soil. Here’s what each of the three clubs need to survive, and what every permutation will mean on the final day of 2022/23. Final day fixtures (Sunday, 4:30pm BST) Everton vs Bournemouth (15th) - live on Sky Sports Leeds vs Tottenham (8th) - live on BT Sport Leicester vs West Ham (14th) - live on Sky Sports If Everton win We’ll start with the obvious and easy one: a victory for Sean Dyche’s side against the Cherries renders everything else irrelevant. Everton can’t finish any higher than 17th, but 36 points would make them uncatchable by either of the other two. So an Everton win means they survive, while Leicester and Leeds go down. If Everton lose Before turning our attention to the potential for finishing level on points, here’s the situation if the Toffees are beaten by Bournemouth. First and foremost, Leicester and Leeds have to win. If either club fail to take three points from their own matches, they are down and Everton stay up. If one of them does win and Everton lose, Everton will be relegated and whichever one of Leeds and Leicester claimed victory will stay up, the other goes down. If both Leeds and Leicester win, Everton are down in 19th and Leeds will be relegated in 18th on goal difference...unless they somehow win by nine goals more than Leicester do. So if the Foxes triumph 1-0, Leeds need to become the first-ever Premier League-era club to secure a 10-0 victory to survive on goals scored. It feels an unlikely combination of events. If Everton draw Here’s where it gets more tricky. One point for Dyche’s side leaves them on 34. Again, if either Leeds or Leicester fail to win, they are relegated regardless of anything else, so only victories there will potentially affect matters. Everton survive if neither of the others win. So, if Everton draw, Leicester win and Leeds do not win: Leeds will be down in 19th, Everton will join them in the Championship finishing 18th. Leicester surive on goal difference. If Everton draw, Leeds win and Leicester do not win: Leicester are 19th and relegated and the last spot will go to goal difference. Everton are on -24 ahead of the weekend and a draw keeps them on the same, so Leeds (currently -27) need to win by three goals to stay up on goals scored. They are well ahead of Everton in that regard (47-33) so if we exclude ridiculous scenarios such as an Everton 18-18 draw, any three-goal win in this permutation will keep Leeds up. If Everton draw and both Leeds and Leicester win: It’s Leicester who stay up here and survive from a three-way goal difference fight. Not that it’ll matter much to either of them since they’ll be down regardless, but the order of Leeds and Everton will depend on if Leeds win by three, as in the previous permutation. What Everton need: To win their own game, or for Leicester and Leeds to both not win. What Leicester need: To win, and for Everton to not win. What Leeds need: To win and Everton lose, or to win by three if Everton draw. Leicester must also not win in either scenario. Odds on avoiding relegation Everton 2/9 Leicester 4/1 Leeds 10/1 *Accurate as of 24 May Read More Relegation permutations: What do Leeds, Everton and Leicester need to survive? Michael van Gerwen creates Premier League history by winning seventh title Erling Haaland aims to cap stunning debut season with Man City by winning treble Manchester United vs Chelsea LIVE: Latest Premier League updates Coventry and Luton are proof the play-off final means more than just money The all-or-nothing transfer dilemma Tottenham face this summer

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What the papers say Real Madrid have reportedly been given an opportunity to sign Tottenham striker Harry Kane. The Daily Mail, citing Spanish radio station Cadena Ser, says the Spanish giants have been offered the chance to pick up the 29-year-old in a player-plus-cash deal. Kane’s contract at Tottenham expires next summer and any transfer would give Spurs the chance to cash in before risking him leaving as a free agent. Staying with Tottenham, The Sun reports the club’s search for a new manager has taken a blow, with Paris St Germain linked with a move for top target Luis Enrique. Citing Marca, the paper says the French powerhouses are likely to sack boss Christophe Galtier and enter the race for the former Spain coach. Meanwhile, the Daily Mirror says 24-year-old France defender Jules Kounde is set to snub a rumoured approach from Chelsea to stay at Barcelona. Social media round-up Players to watch Samuel Umtiti: The Daily Mirror says the Barcelona and France defender, on loan at Italian side Lecce, is eager to find a permanent deal in Italy. Keylor Navas: Chelsea and Tottenham are among the clubs keeping tabs on the Nottingham Forest goalkeeper, according to Foot Mercato. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

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