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But how do these foods boost your kip?

Lets take a closer look at the new findings.

A man laying on grey sofa sleeping next to bowl of popcorn

Increasing protein intake was associated with longer sleep duration.

A 6% rise in protein increased total sleep time by 0.3 hours that’s 18 minutes more sleep.

Meanwhile, replacing protein with carbohydrates reduced sleep time by 0.2 hours (12 minutes).

Bowl of wholegrains and nuts including red kidney beans, chickpeas, almonds, butter beans, hazelnuts and pecans.

What aboutwaking up during the night?

Replacing fat with protein saw a 1.8% decrease in wakefulness after sleep onset.

But it has uses beyond making your biceps pop, including aiding sleep quality.

A woman lying on her front in bed next to a bowl of fruit, reading a book and eating the fruit

Meanwhile, serotonin and dopamine work alongside the sleepy hormone melatonin to promote sleep.

Therefore, by supporting your digestive system, fiber helps you sleep better.

Your gut and brain are closely linked.Studiessuggest that dietary fiber can affect sleep by influencing microbiota.

A woman with brown curly hair wearing a yellow top smiling as she lifts a fork of food to her mouth

This is because gut microbes inform the production of sleep-regulating hormones.

When dietary fibers are fermented by microbiota in the large intestine, they enhance serotonin release.

Serotonin helps regulate the sleep-wake cycle by contributing to the synthesis of melatonin, the hormone that induces sleep.

A woman sat crossed legged on a bed eating a bowl of food and smiling

If you’re struggling to sleep, altering your diet can make a big difference.

Left image woman smiling as she wakes up in bed and right image woman drinking a protein shake

A woman with short brown hair sitting on bed with white sheets with a glass of green Spirulina smoothie in hand

A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.

Young woman is wide awake at night and wants to fall back to sleep fast

The image shows a sleep deprived woman lying in bed and holding her hands over her eyes

A chocolate Easter egg in pink tin foil next to image of blonde woman in purple star patterned pyjamas struggling to sleep in bed with white sheets

Woman lying down on the bed and smiling feeling comfortable

A woman lying on her side sleeping with a handdrawn thought bubble over her head to show she�s thinking

A woman with dark brown hair lies on her side staring at the back of a white alarm clock that shows the time as 2.30am

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