13 Foods That Can Make You Have Better Sleep.
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en.wikipedia.org
Mackerel fish
Kiwi: This fruit is a good source of serotonin and vitamin C. Serotonin is a neurotransmitter that helps regulate mood and sleep. Vitamin C can help the body absorb and utilize tryptophan, another amino acid involved in sleep regulation.
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Kiwi fruit
Almonds: Almonds are a good source of melatonin and magnesium, both of which can promote better sleep. Magnesium helps relax the muscles and may also improve sleep quality by regulating melatonin production.
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Almonds
Tart cherries: Tart cherries are a natural source of melatonin and may help improve sleep quality, especially in older adults.
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Tart cherries
Walnuts: Walnuts contain melatonin and are a good source of magnesium and tryptophan, which can all contribute to better sleep.
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Walnuts
Chamomile tea: Chamomile tea has been used for centuries as a natural remedy for relaxation and sleep. It contains apigenin, an antioxidant that may have sedative properties.
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Chamomile tea
White rice: White rice is a good source of carbohydrates, which can help to increase serotonin levels and promote sleepiness. However, it is important to choose whole grains over refined grains whenever possible, as whole grains are higher in fiber and other nutrients.
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White rice
Bananas: Bananas are a good source of potassium and magnesium, both of which can help to relax the muscles and promote sleep. They also contain tryptophan, which can be converted into serotonin.
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Bananas
Turkey: Turkey is a good source of protein and tryptophan, which can help to promote sleepiness. However, it is important to avoid eating turkey that is high in fat or sodium, as these can interfere with sleep.
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Turkey
Oatmeal: Oatmeal is a complex carbohydrate that can help to regulate blood sugar levels and promote feelings of fullness. This can help to improve sleep quality by preventing you from waking up hungry in the middle of the night.
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Oatmeal
Spinach: Spinach is a good source of magnesium, which can help to relax the muscles and promote sleep. It is also a good source of vitamin C, which can help the body absorb tryptophan.
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Spinach
Dark chocolate: Dark chocolate (at least 70% cacao) contains a small amount of caffeine, but it also contains theanine, an amino acid that can have calming and relaxing effects. The combination of these two compounds may help to improve sleep quality.
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Dark chocolate
It’s important to note that everyone is different, and what works for one person may not work for another. If you are struggling with sleep, it is important to talk to your doctor to rule out any underlying medical conditions and to develop a sleep plan that that is right for you.