Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice or fresh cherries may help improve sleep quality.
Kiwi is rich in serotonin precursors and antioxidants, and it has been associated with improved sleep onset and duration. Eating kiwi before bedtime may contribute to better sleep.
Fatty fish like salmon and tuna are high in omega-3 fatty acids and vitamin D. These nutrients are linked to improved sleep quality and can be beneficial for overall health.
Almonds contain magnesium, which plays a role in promoting relaxation and better sleep. Walnuts are a source of melatonin and may also contribute to a good night's sleep.
Bananas contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, promoting relaxation and sleep. They also provide potassium and magnesium.
Oats are a good source of complex carbohydrates and contain melatonin. Consuming a small bowl of oatmeal before bedtime may contribute to better sleep.
Greek yogurt is rich in tryptophan and calcium, both of which can contribute to improved sleep quality. Choose plain, unsweetened Greek yogurt for optimal benefits.
Chamomile tea is known for its calming properties, and it may help promote relaxation before bedtime. Valerian root tea is another herbal option that has been used traditionally to improve sleep.