"Almonds: Rich in magnesium (1 oz provides 25% of daily need), aids sleep quality. Insufficient magnesium in diets linked to insomnia. Helps brain relax for better sleep."
"Tart cherries high in melatonin, regulate sleep-wake cycles. Improve sleep quality and quantity, especially for insomnia sufferers. Available frozen, dried, or as juice."
"Magnesium-rich foods aid sleep, especially for mid-night insomnia. Include leafy greens, legumes, nuts, seeds, and whole grains. Vitamin C in greens reduces stress."
"Get 25-35g of fiber daily (men need more). Raspberries offer 8g/cup. Lack of fiber may affect sleep patterns. More fiber linked to longer, better sleep."
"Kiwi: fiber, antioxidants, serotonin. Regulates sleep cycle, aids sleep quality. Study: improved sleep onset, duration, efficiency in adults with sleep issues."
"Hummus, a plant-based source of tryptophan, boosts melatonin production like turkey. Enjoy this legume to improve sleep quality. Dig in and rest well!"
"Salmon: Omega-3 + vitamin D combo improves sleep. Boosts serotonin, reduces stress hormones. 3.5 oz = 2.6g omega-3. Mackerel also great for better sleep."
High-protein, high-fat, and high-carb diets were compared to a control diet regarding sleep disturbances. The high-carb diet resulted in fewer sleep disturbances (Study:13).
Your gut health affects sleep patterns. The gut microbiome, with trillions of bacteria, influences sleep quality and rhythms, along with mood and stress (Research:14).
Reduce stress for better sleep. Regular exercise, deep breathing, vitamin C, and omega-3s can lower stress hormones. Citrus fruits, strawberries, and legumes are good vitamin C sources.