Not getting enough sleep is bad for your mental and physical health, it said.
People that regularly struggle to get a good night’s sleep are more at risk of obesity, heart disease and diabetes.
You should avoid eating avocado before bed, as it could keep you wide awake at night, a nutritionist has warned.
Avocado could be keeping you awake at night if you regularly eat it before getting ready for bed, revealed Ryvita nutritionist Rob Hobson.
The fruit contains an amino acid which stimulates the brain, he said.
If you’re struggling to get a good night’s sleep, cutting back on the amount of avocado in your diet could help to make you feel more well-rested.
“The issue of sleep is huge and what you choose to eat, or drink make up a small part of ‘sleep hygiene’ alongside many other lifestyle factors that need to be addressed or managed,” said Hobson.
“Aubergines, avocado, nuts and soy sauce all contain an amino acid called tyramine.
“This amino acid may inhibit sleep as it causes the release of a hormone called norepinephrine that stimulates the brain.
“Try limiting or avoiding these foods if you’re finding it hard to sleep.”
You should also avoid eating too much sugar before bedtime, the nutritionist added.
Sugar reduces the activity of orexin cells – the cells that cause the brain to produce dopamine.
The drop in energy levels encourages people to have more naps throughout the day, which makes it more difficult to sleep at night.
For a better night’s sleep, try adding more vitamin B6 to your diet.
Good sources of B6 include sweet potatoes, tofu and bananas.
Sticking to a regular bedtime is a great way to get more sleep each night.
It programmes the brain and internal body clock to get used to a set routine, said the NHS.
Winding down before bed is a crucial part of a bedtime routine.
Try having a warm bath, listening to relaxing music, or writing a ‘to-do’ list.
Most adults need between six and nine hours of sleep every night.