Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice may help improve sleep quality.
Rich in potassium and magnesium, bananas can help relax muscles and contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin, promoting sleep.
Almonds are a good source of magnesium, which helps in muscle relaxation and can contribute to better sleep quality. Additionally, they contain tryptophan and healthy fats.
High in protein and calcium, Greek yogurt can promote the production of sleep-supporting neurotransmitters like serotonin. Opt for plain varieties to avoid added sugars.
Whole-grain oats contain complex carbohydrates that can increase the availability of tryptophan in the bloodstream, potentially aiding sleep.
Chamomile, valerian root, and lavender teas are known for their calming properties and can help relax the body and mind before bedtime, promoting better sleep.
A classic bedtime drink, warm milk contains tryptophan and can have a soothing effect, potentially promoting relaxation and sleepiness.
Kiwis are rich in antioxidants and serotonin, which can help regulate sleep cycles and improve overall sleep quality.