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How to sleep: The melatonin-rich juice that can increase sleep time by almost 90 minutes

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Sleep is an elusive prospect for many Britons – one in three to be precise. There are many reasons for not getting enough shut eye. Fortunately, you don’t always need to identify the root cause to remedy the problem. In fact, research suggests even simple dietary tweaks can extend your overall sleep time.

That’s the conclusion of a study published in the European Journal of Nutrition.

The aim of the investigation was to ascertain whether ingestion of a tart cherry juice concentrate would increase the urinary melatonin levels in healthy adults and improve sleep quality.

Tart cherries, also known as Montmorency cherries and sour cherries are a very rich source of antioxidants and other nutrients.

These cherries are naturally rich in melatonin, and also contain a good amount of tryptophan and anthocyanins, both of which support melatonin production.

READ MORE: Dementia: Do you nap during the day? You could be ‘40% more likely to get Alzheimer’s’

What did the researchers find out?

Total melatonin content was significantly elevated in the cherry juice group, whilst no differences were shown between baseline and placebo trials.

There were significant increases in time in bed, total sleep time and sleep efficiency total with cherry juice supplementation.

The cherry juice increased sleep time in participants by 85 minutes on average.

The researchers concluded: “These data suggest that consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.”

Other dietary tips

Holland and Barrett says: “Eating and drinking dairy products like milk is generally considered to have a positive effect on physical and mental health, as well as promoting food sleep quality.”

According to the health body, this is thought to be because milk and dairy products are a great source of melatonin – containing a high amount of tryptophan.

“Interestingly, an amino acid found in dairy called a-lactalbumin is thought to help tryptophan reach the brain where it can be synthesised into serotonin and melatonin.”

It cites a systematic review of past studies between 1972 and 2019 observed that a well-balanced diet including milk and dairy products is “considered to be effective for improving sleep quality”.

However, the systematic review also stated that there was a correlation between people who met daily calcium recommendations and a generally healthy diet, so that could be a factor.

What the NHS recommends

“First of all, keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.”

According to the health body, it is also important to try and wake up at the same time every day.

“While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.”



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Ruud van Nistelrooy makes next job decision as Man Utd plan coaching appointment

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That decision failed to pay off, however, with the Red Devils sacking Moyes after just 10 months in charge.

After the current West Ham boss came Van Gaal, who arrived with big things expected due to his past success at the likes of Barcelona and Ajax.

Giggs was hoping to get the Red Devils job himself, which was why he stayed, but both ended up leaving nearly six years ago.

When Jose Mourinho took over, he opted to maintain his close relationship with Rui Faria – who had previously worked under him at clubs such as Real Madrid and Chelsea.

Fair departed in the summer of 2018, though, with Michael Carrick then given a place on Mourinho’s bench.

Carrick stayed to work under Ole Gunnar Solskjaer, with the Norwegian also regularly picking up the thoughts of Phelan and Kieran McKenna throughout his spell in the dugout.

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High cholesterol: Blood pressure drug linked to significant reduction in good cholesterol

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“Though they’re commonly used to treat different forms of heart disease, beta-blockers can significantly reduce HDL levels.”

Among the beta-blockers that cause this are Corgard (nadolol), Inderal (propranolol), Tenormin (atenolol), Zebeta (bisoprolol).

These drugs are widely used in the treatment of angina, heart failure, atrial fibrillation, heart attack and high blood pressure.

But despite concerns about their effect on cholesterol, scientists stress that the benefits of beta-blockers far outweigh the risks.

VeryWell Health adds: “If your beta-blocker affects your cholesterol significantly, your doctor may lower your dose or switch you to a different medication.”



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Max Verstappen and Sergio Perez not on same page over Saudi Arabia GP after missile attack

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However, after a four-hour meeting between race officials and the teams, it was confirmed the race would go ahead despite the attack. It had been reported that a number of the competing drivers were concerned for their safety following the nearby explosion.

Despite this, an agreement was finally reached to race at 2:30am local time, after team chiefs left the lengthy meeting to confirm: “We will be racing.” A statement from Formula 1 confirmed Sunday’s race would go ahead as planned. It read: “Formula 1 has been in close contact with the relevant authorities following the situation that took place today. The authorities have confirmed that the event can continue as planned and we will remain in close contact with them and all the teams and closely monitor the situation.”

Unsurprisingly, there were a number of mixed views on whether the race should go ahead, and this is clearly apparent in the Red Bull setup. This comes after advisor Helmut Marko revealed that drivers Verstappen and Perez are not on the same page when it comes to racing.

JUST IN: F1 drivers ‘had concerns’ about Saudi Arabia GP as new details emerge after missile attack

On the issue, Marko told Sky Germany: “Max is a bit more relaxed about it. Perez is a little bit scared, but when you live in Mexico City there’s not much more security. We have the pandemic, we have the war in Europe and now we have a missile attack 20 kilometres away. This is no longer normal or pleasant.”

Ahead of tomorrow’s race though, the Austrian advisor is firmly on the side of Verstappen and the race officials, supporting the idea of the race taking place. He commented: “I really think it’s the right thing to do. As I said, these drone attacks are common, I think. They have a very good defence system. Why this one didn’t work remains to be seen. It’s not the first drone, after all. But it’s the first one to strike on such a scale.”

The attack took place during Friday’s first practice session, and it was Red Bull’s star man Verstappen who was one of the first to realise something was wrong after reporting on his team radio that he could ‘smell burning’. Initially, the Dutchman thought the smell was coming from either his or one of his rival’s cars, however it then became clear that an explosion had taken place just a few miles from the track.

Giving an insight into Verstappen’s initial worries, Marko said: “Max radioed us, he thought his car had caught fire because there was an intense burning smell. We were informed a drone had been sent from Yemen. The Saudis have a defence system and for some reason the drone was not intercepted.”



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