Tart cherries or tart cherry juice are rich in melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherries or their juice may help improve sleep quality.
Kiwi is a fruit that contains serotonin, a neurotransmitter that helps regulate sleep. Eating kiwi before bedtime may aid in falling asleep faster and enhancing sleep duration.
Almonds are a good source of magnesium, which promotes muscle relaxation and can help with sleep. Consuming a handful of almonds as a nighttime snack may contribute to better sleep.
Turkey contains tryptophan, an amino acid that can induce relaxation and promote sleep. Including turkey in your evening meal may aid in sleepiness and help you fall asleep faster.
Bananas are a natural source of magnesium and potassium, both of which help relax muscles and promote sleep. They also contain tryptophan, which can aid in sleep.
Warm milk is often associated with inducing sleepiness. Milk contains tryptophan and calcium, which can promote relaxation and improve sleep quality.
Whole grains such as oats, quinoa, and brown rice have a low glycemic index and can promote steady blood sugar levels. This can prevent blood sugar fluctuations during the night that may disrupt sleep.
Fatty fish, such as salmon, tuna, and sardines, are rich in omega-3 fatty acids and vitamin D. These nutrients are associated with improved sleep quality.