Cherries, especially tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherry juice or whole cherries before bedtime can be beneficial.
Bananas are rich in potassium and contain tryptophan, an amino acid that can promote relaxation and sleep. They also provide a good source of magnesium, which can help with muscle relaxation.
Almonds, walnuts, and pistachios are high in magnesium and can help relax muscles and induce sleep. They also provide healthy fats and protein.
Salmon, mackerel, and trout are excellent sources of omega-3 fatty acids, which have been linked to improved sleep. These fish also contain vitamin D, which can help regulate serotonin production.
Oats are a good source of complex carbohydrates, which can increase the availability of tryptophan, the precursor to serotonin and melatonin. A small bowl of oatmeal before bedtime can be comforting and sleep-promoting.
Certain herbal teas, such as chamomile, valerian, and lavender, have calming properties that can promote relaxation and better sleep. Enjoy a cup of caffeine-free herbal tea before bedtime.
Kiwifruit is rich in serotonin precursors, antioxidants, and vitamin C. Consuming kiwi regularly has been shown to improve sleep quality and duration.
Warm milk is a classic remedy for better sleep. It contains tryptophan, and the warmth of the milk can have a soothing effect. You can also use non-dairy alternatives like almond milk or chamomile tea for a similar calming effect.