1. Almonds
2. Turkey
3. Kiwi
4. Chamomile Tea
5. Fatty Fish (Salmon, Tuna, Mackerel)
6. Walnuts
7. Bananas
8. Warm Milk
9. Tart Cherry Juice
- Rich in magnesium, which is known to improve sleep quality by reducing inflammation and helping to relax muscles.
2. Turkey
- Contains tryptophan, an amino acid that increases the production of melatonin, a hormone that regulates sleep.
3. Kiwi
- High in serotonin, which improves sleep efficiency and helps regulate the sleep cycle.
4. Chamomile Tea
- Contains apigenin, an antioxidant that binds to receptors in the brain that may reduce anxiety and initiate sleep.
5. Fatty Fish (Salmon, Tuna, Mackerel)
- High in omega-3 fatty acids and vitamin D, both of which help regulate serotonin, which in turn supports better sleep.
6. Walnuts
- A good source of melatonin, helping to regulate the sleep-wake cycle.
7. Bananas
- Contain magnesium, potassium, and tryptophan, all of which help promote relaxation and improve sleep.
8. Warm Milk
- Contains tryptophan and calcium, which can help the brain produce melatonin and relax.
9. Tart Cherry Juice
- High in melatonin, studies suggest that it can help improve sleep duration and quality.
