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

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The state of South Carolina has outlawed abortion at roughly six weeks of pregnancy, extending the sweeping restrictions and outright bans on abortion care across the entire US South, and threatening legal access to care for millions of Americans. Republican Governor Henry McMaster signed legislation into law on 25 May after the bill’s final passage earlier this week. It goes into effect immediately. Republican lawmakers in neighbouring North Carolina recently voted to override the Democratic governor’s veto of a bill outlawing abortion at 12 weeks of pregnancy, restricting abortion access in a state that has been a haven for abortion care in the year after the US Supreme Court’s decision to reverse Roe v Wade. More than a dozen states, mostly in the South, have outlawed most abortions or severely restricted access within the year after the Supreme Court’s ruling in Dobbs v Jackson Women’s Health Organization, which revoked a constitutional right to abortion care that was affirmed for nearly half a century. Abortion rights restrictions in North Carolina and a six-week ban in South Carolina dramatically change the map for abortion access in the US, where abortions are banned in most cases from Texas to West Virginia and along the Gulf Coast, making legal access to care out of reach altogether across the Deep South. Abortion rights advocates and civil rights groups have filed a lawsuit to challenge South Carolina’s law in court. The lawsuit comes just four months after the state’s Supreme Court permanently struck down a nearly identical law, which the court determined ran afoul of the state’s constitution. Restrictions on abortion care “must be reasonable and it must be meaningful in that the time frames imposed must afford a woman sufficient time to determine she is pregnant and to take reasonable steps to terminate that pregnancy,” Justice Kaye Hearn wrote in the majority opinion on 5 January. “Six weeks is, quite simply, not a reasonable period of time for these two things to occur,” the judge added. Jenny Black, president and CEO of Planned Parenthood South Atlantic, said in a statement that South Carolina lawmakers “have once again trampled on our right to make private health care decisions, ignoring warnings from health care providers and precedent set by the state’s highest court just a few months ago.” “The decision of if, when, and how to have a child is deeply personal, and politicians making that decision for anyone else is government overreach of the highest order,” she added. “We will always fight for our patients’ ability to make their own decisions about their bodies and access the health care they need. We urge the court to take swift action to block this dangerous ban on abortion.” Governor McMcaster has pledged to defend the law in court. “We stand ready to defend this legislation against any challenges and are confident we will succeed,” he said in a statement. “The right to life must be preserved, and we will do everything we can to protect it.” Read More Mother forced to give birth to stillborn son joins lawsuit against Texas abortion ban Senator who voted for anti-trans bill that passed by one vote admits she wasn’t paying attention Twitter's launch of DeSantis' presidential bid underscores platform's rightward shift under Musk Timeline: How Georgia and South Carolina nuclear reactors ran so far off course Georgia nuclear rebirth arrives 7 years late, $17B over cost

South Carolina Gov. Henry McMaster on Thursday signed a bill into law that will limit most abortions as early as six weeks into a pregnancy.