Walnuts are a rich source of melatonin, a hormone that regulates sleep. They also contain magnesium and healthy fats, which can help relax the body and improve sleep quality.
Consuming tart cherry juice or a small serving of dried cherries in the evening may help regulate your sleep-wake cycle and improve sleep quality.
Kiwi is packed with vitamins and minerals, including vitamin C, folate, and potassium. It is also a good source of antioxidants, which can reduce inflammation and promote better sleep.
Almonds are rich in magnesium, a mineral that plays a crucial role in regulating sleep. Magnesium can help relax muscles and calm the nervous system, leading to improved sleep quality.
The age-old remedy of warm milk before bedtime holds some truth to it. Milk contains tryptophan, an amino acid that can promote the production of serotonin and melatonin, both of which are associated with sleep regulation.
Bananas are a convenient and nutritious snack that can help improve sleep quality. They contain potassium and magnesium, which promote muscle relaxation and the production of sleep-inducing hormones.
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Several herbal teas, such as chamomile, lavender, and valerian root tea, have calming properties that can help you relax and prepare for sleep.
Fatty fish, such as salmon, trout, and mackerel, are excellent sources of omega-3 fatty acids. These healthy fats have been linked to improved sleep quality by reducing inflammation and promoting the production of sleep-regulating hormones
Whole grains, such as oats and quinoa, are complex carbohydrates that can help regulate blood sugar levels. Stable blood sugar levels throughout the night can prevent disruptions in sleep and promote a more peaceful slumber.
Dark chocolate, in moderation, can have sleep-enhancing properties. It contains small amounts of caffeine and theobromine, which can promote relaxation and stimulate the release of feel-good hormones.