Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice or whole cherries may help improve sleep duration and quality.
Bananas contain potassium and magnesium, which are muscle-relaxing minerals. They also contain tryptophan, an amino acid that can be converted into serotonin and then melatonin, promoting relaxation and sleep.
Fatty fish such as salmon, mackerel, and trout are rich in omega-3 fatty acids. Omega-3s may help regulate serotonin levels, which can positively influence sleep. Additionally, they contain vitamin D, which is linked to sleep quality.
Turkey is a good source of tryptophan, an amino acid that serves as a precursor to serotonin and melatonin. Tryptophan-rich foods may contribute to better sleep.
Whole grains like oats and quinoa are complex carbohydrates that can increase serotonin levels. Combining them with a source of protein may enhance the sleep-inducing effects.
Almonds, walnuts, chia seeds, and flaxseeds are rich in magnesium and also provide healthy fats. Magnesium helps relax muscles and can contribute to better sleep.
Warm milk is a classic bedtime beverage that may help induce sleep. Milk contains tryptophan, and the warmth can have a soothing and comforting effect.
Certain herbal teas, such as chamomile and valerian root, have calming properties that can promote relaxation and improve sleep. Avoid caffeinated teas before bedtime.