How to sleep better: Breakfast staples that help the body drift off quickly - ‘signal to your body it’s time to rest’

Speaking to GB News, physician and medical director at Southeast Detox Dr Pamela Tambini, explained why natural approaches like including milk and porridge in your diet, can result in longer and better sleep.

She said: “Certain foods can naturally support better sleep by providing nutrients like magnesium, tryptophan and melatonin.”

Eating a kiwi before bed may help the body drift off more easily, without the need for pharmaceutical interventions, the expert noted.

“Studies suggest eating kiwi before bed can improve sleep onset, durations and quality due to its serotonin and antioxidant content," explained Dr Tambini.

Researchers at Taiwan’s Taipei Medical University found that eating the fruit before bed significantly improved sleep quality in study subjects.

The research involved 24 participants aged between 20 and 55 who regularly experienced disrupted sleep patterns and were instructed to consume two kiwi fruits one hour before bedtime.

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Sleep quality questionnaires and wrist-worn devices measured various aspects of sleep quality and quantity over four weeks.

Other dietary sleep aids that may be sitting in your kitchen cupboard include milk and porridge, according to Dr Tambini.

“The tryptophan in milk can help promote feelings of calm and relaxation,” noted the expert.

Another common breakfast food that contains melatonin is oats, which could help signal to the body that it is time to rest.

“A small serving of porridge provides slow-digesting carbs and melatonin, which can help signal your body that it’s time to rest,” added the expert.