How to sleep: Eating this one food before bed could lead to a better night’s rest

A 2017 study at the University of Pennsylvania found that children who eat fish not only had higher IQ scores, they also had better sleep. It showed that eating fish improves cognitive behaviour and makes you smarter.The omega-3 found in fish improved intelligence and aided a better night’s rest. Penn Integrates Knowledge Professor, Adrian Raine said of the study: “Lack of sleep is associated with antisocial behaviour and poor cognition.” Director of Penn’s Centre for Public Health Initiatives, Jennifer Pinto-Martin added: “This is the growing body of evidence showing that fish consumption has really positive health benefits and should be something more heavily advertised and promoted.”

Lack of sleep is associated with antisocial behaviour and poor cognition

Penn Integrates Knowledge Professor, Adrian Raine

  • Extreme fatigue, irritability and excessive daytime sleepiness
  • Weight gain and difficulty losing it
  • A weakened immune system making you more prone to getting sick
  • Elevated blood pressure and an increase in the risk of diabetes and heart disease
  • Chronic pain
  • Mental illness including depression and anxiety
  • Reduction in focus and concentration, leading to decreased performance at work
  • Decreased motor functions, making driving a hazard
  • Try and stick to a regular sleep schedule – the time you go to bed and when you wake up should be the same. 
  • Avoid napping in the day.
  • Try not watch television, computer or using your phone just before sleeping.
  • Exercise at least 30 minutes per day for most days of the week.
  • Get plenty of natural light exposure throughout the day.

  • Establish a regular, relaxing bedtime routine.
  • Have a warm bath or shower before sleeping.
  • Avoid having a large dinner before bedtime.

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