sleep

The typical nightcap has just been given a (healthy) makeover. That's right, insomniacs, it's time to trade in your sleep-disrupting cocktail for a healthier sip — cherry juice! Not given enough credit in the fruit-juice world, studies show that a glass of cherry juice can significantly help you sleep better.

Cherries contain melatonin, a natural antioxidant that helps to regulate your sleep cycle. Participants in the study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice like Lakewood Black Cherry Juice ($9.95) daily. Although this may not seem like much, between a busy schedule and late-night computer time, we'll take anything we can get. So, rather than counting sheep, sip up with a cherry on top. And if that doesn't do it, we have 25 tips that just might . . .

We know it's taboo to embrace the midnight munchies, but there are some foods that can help you sleep better at night. If you're having trouble hitting the hay tonight, foods like cherries and dairy can be great company to a healthy bedtime routine. What makes these foods after-hours worthy is that they have or help to produce melatonin, a hormone necessary for a healthy sleep cycle. So, although sleep aids can be a quick fix (it's OK, admit it), consider these healthy bites before you turn down the sheets tonight.

• Cherries: Finish each night with a cherry on top! Several studies have shown that cherry juice can help you sleep. Because cherries contain the magic of melatonin, participants in one study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice daily. If you're not a fan of tart cherry juice, fresh and dried cherries will have a similar effect.
• Oats: Truth is, about 20 bowls of porridge can contain enough melatonin as a supplement, but that doesn't mean a little won't help. Between the melatonin and the rise in blood sugar, which in turn triggers insulin production, having a (healthy) oatmeal cookie or muesli bar won't hurt. Wash it down with a glass of milk (we'll soon explain why), and you should be on your way to sweet dreams.
• Dairy products: Speaking of milk, dairy products contain high amounts of tryptophan that produce melatonin and calcium that helps that process take place. Have a cup of yogurt or sip on a warm glass of milk before bed to help you unwind and get a good night's sleep.
• Rice: Rice is bedtime gold because it contains both melatonin and tryptophan. Try eating a meal that includes rice like a stir-fry or casserole, but don't over-indulge too close before bed, as a heavy meal could interfere with sleep.

Functioning on six or fewer hours of sleep might be the norm for you, but consistently not getting enough z's can affect your mood and your health. Here are four reasons to make an earlier bedtime a priority.

1. To avoid weight gain: You wake up groggy from lack of sleep and reach for some kind of edible pick-me-up. Chances are it's sugary or high in fat, which means it's high in calories. Fatigue encourages mindless snacking and more calories consumed, which can lead to an expanding waistline. That coupled with skipped workouts from lack of energy means even more weight gain. A foggy head can also impair your judgment, making you more likely to give in to cravings. If you're trying to lose weight, getting enough sleep can make all the difference.
2. To prevent heart issues: Lack of sleep raises your blood pressure, putting unnecessary strain on your ticker, which puts you at risk for a heart attack or stroke.
3. To strengthen your immune system: Your body needs an adequate amount of downtime in order to function normally and to be able to fight illnesses. Getting about eight hours of sleep a night boosts your immune system and can reduce your risk of getting sick.
4. For a long life: Staying at a healthy weight, preventing heart problems, and having a strong immune system are all linked to living a longer life.

Lots of things can affect your energy levels, like whether you've gotten enough sleep the night before or if you're coming down with a cold. If you've been hit with a sudden urge to nap, here's how to re-energise your day.

You are what you eat: Feeling sluggish? It could be what you ate. Fried, high-fat, or sugary foods can zap your energy, but others can help you re-energise without the need for a cup of coffee or a long nap. Quantity and quality both matter when it comes to eating for energy; don't stuff yourself at lunch, for example — an overly large midday meal may be the reason for your heavy lids in the afternoon. And choose natural, low-processed foods instead of refined carbs and oils. Read more about what food habits will help you re-energise here.

Time for a break: Sitting or lying in one place or staring at the screen can lead to lethargy. Just moving around may be all you need to wipe away that lazy feeling. Make sure you're moving regularly, even just in your chair, to stay awake when you feel like you want to snooze. Keep alert and stay tension-free with these four essential stretches for office workers; feel free to do them at home if you're lying on the couch!

Clocks go back an hour this Sunday to mark the end of Daylight Savings and while we'll all steal an extra 60 minutes of sleep, a new study has linked a few pre-bed rituals to help prolong your nightly slumber. News.com.au reports the ReDormin Sleep Study found practising yoga can grant you up to 64 minutes of extra sleep, while having sex and a hot shower could find you in dream land for another six minutes. On the flip side, the study outed children climbing into bed with their parents as the number one sleep disrupter, causing parents to dose in bed for 24 minutes longer than usual.