With colder nights kicking in, Britons are being advised to eat foods such as almonds and garlic which can warm their bodies up and help get a good night’s sleep.

The sleep experts at Winstons Beds have revealed nine foods to incorporate this winter to allow for a better night’s sleep.

The optimum temperature to sleep in ranges from 17 to 19 degrees anything outside of this range can lead to difficulties falling asleep.

It’s advised by the experts to eat salmon and drink warm milk before hitting the pillow to provide quick and comfortable warmth to help get some much-needed rest.

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Rebecca Swain, sleep expert at Winstons Beds, said: “Getting a good night’s sleep in the winter cold can be difficult to attain so we’re left looking for ways to get instantly warm and sleep quicker.

“We’re often left bundling ourselves in thick pyjamas and heavy duvets but this can cause overheating and result in a sweaty sleep, so don’t be surprised if you’re waking up drenched in the middle of the night.

“Eating certain foods before bed like dark chocolate, garlic and oats can help provide a comfortable, stable warmth to allow for a cosy night’s sleep.”

Here are nine foods that will keep you warm and fall asleep quicker:

Salmon

Fatty fish like Salmon are high in omega-3 which can help support blood circulation and provide warmth before hitting the pillow. Mackerel is also another viable option if salmon isn’t your forte.

Root vegetables

Carrots, potatoes and parsley are some of the root vegetables encouraged to eat in dishes before getting into bed.

Bananas

Bananas are full of vitamins and nutrients which will help you to relax before hitting the pillow. They also contain magnesium that’ll work as a natural muscle relaxant.

Warm milk

Having a glass of warm milk can help you relax easier and get to sleep quickly. The tryptophan in warm milk is what helps aid sleep by helping you to wind down before bed.

Herbal tea

Hot peppermint, hibiscus and sage tea are some of the viable options that’ll provide a comfortable warmth before getting into bed.

Garlic

Raw garlic has been credited for helping with seasonal flu and colds as it’s full of warming properties and antioxidants. It’s also worth making a garlic soup to instantly warm you up for the night.

Oats

A bowl of overnight oats can provide a warm sensation to help you unwind and get to sleep more easily. They’re also a great source of fibre that can help with digestive troubles.

Almonds

The healthy fats in almonds can help retain body heat which will help sudden awakenings in the night from being too cold.

Dark chocolate

The coffee contents in dark chocolate can provide a warm sensation to make you feel more relaxed when it comes to sleep.