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Three drinks to help you fall asleep and improve sleep quality – expert

It is believed that a third of all adults in the UK have suffered from some kind of sleep problem at least once in their lives. Sometimes it’s not always obvious why it’s become difficult to fall asleep, but it can be due to illness, stress, or anxiety, among other issues. However, there are a few simple things you can try to help you fall asleep.

Nutrition coach Jess Bloom, who has teamed up with Get Laid Beds, explained how the diet can help with sleep.

She said: “Our diet plays an integral role not only in the amount of sleep we get each night, but also in the quality of that sleep.

“Because the drinks we consume make up the majority of our diet, we need to think carefully about what we drink and when, especially if we are struggling to sleep.

“It’s always a good idea to talk to your doctor if you’re having trouble sleeping, but some of the drinks mentioned below have also helped many people improve their sleep quality.”

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Milk

“Milk contains the amino acid tryptophan, which the body converts to serotonin, a neurotransmitter that plays a role in sleep,” she said.

“Consuming milk before bed may help improve sleep due to the presence of tryptophan.

“It is important to note that the effect of milk on sleep can vary from person to person.

“A glass of warm milk before bed can help many people fall asleep, but for others, it may be unacceptable.

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“Some people may be lactose intolerant or allergic to milk, which can cause digestive issues and make it difficult to fall asleep, so check with your doctor if you can start experimenting with milk as part of your sleep routine.”

Chamomile tea

Ms Bloom said: “This is made from the dried flowers of chamomile, a member of the daisy family.

“It has a natural calming effect that can help relax muscles and reduce anxiety, which can make it easier to fall asleep.

“Chamomile tea is often used as a natural remedy for insomnia and other sleep problems.

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“Studies have shown that chamomile tea can help improve the quality and duration of sleep.

“One study found that people who drank chamomile tea for two weeks reported falling asleep faster and better sleep quality than those who didn’t drink the tea.

“A cup of this drink before bed can bring about the feeling of relaxation you need to fall asleep.”

Melissa tea

She added, “Melissa tea is made from the leaves of the lemon balm plant, which belongs to the mint family.

“It has a refreshing lemon scent and is often used as a natural remedy for anxiety and sleep problems.

“Some research suggests that lemon balm may have a calming effect on the body and mind, which may help improve sleep quality.

“Perhaps this is a lesser known tea, easy to find in most supermarkets and health stores. Studies have shown that people who supplemented with lemon balm reported feeling less restless and more relaxed and had better sleep quality than those who did not supplement.

“If the lemon balm tea you bought is all natural and does not contain additives like caffeine, then you can drink it before bed.”

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