If you struggle with falling asleep or staying asleep, it's possible that you can make some adjustments to your diet to improve your sleep quality.
Some foods contain properties that can increase levels of melatonin and serotonin in the body, promoting relaxation, reducing stress and anxiety, and regulating the sleep-wake cycle. Consuming these foods and drinks in moderation as part of a balanced diet can help support better sleep and overall health.
Cherries are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Eating cherries or drinking tart cherry juice can increase melatonin levels and improve sleep quality. Studies have shown that consuming tart cherry juice twice a day can help people with insomnia sleep better.
Kiwi is another fruit that can improve sleep quality. Like cherries, kiwi is also a natural source of melatonin. Eating kiwi before bedtime can help increase melatonin levels and promote better sleep. In addition, kiwi is rich in vitamin C and antioxidants, which can also help improve sleep quality.
Almonds are a good source of magnesium, a mineral that can help promote relaxation and improve sleep quality. Eating a handful of almonds before bedtime can help reduce stress and anxiety, which can interfere with sleep. In addition, almonds are also rich in protein and healthy fats, which can help stabilize blood sugar levels and promote better sleep.
Fatty fish, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which can help reduce inflammation and promote relaxation. In addition, studies have shown that consuming omega-3 fatty acids can help improve sleep quality, reduce insomnia symptoms, and increase total sleep time.
Whole grains, such as brown rice, quinoa, and oats, are rich in complex carbohydrates, which can help increase levels of the neurotransmitter serotonin in the brain. Serotonin helps regulate mood, appetite, and sleep, and consuming complex carbohydrates can help promote relaxation and improve sleep quality.
Herbal tea is a great way to promote relaxation and improve sleep quality. Chamomile tea, in particular, has been shown to have sleep-promoting effects. Chamomile contains an antioxidant called apigenin, which can bind to receptors in the brain and promote sleepiness. Passionflower contains flavonoids and alkaloids that can help reduce anxiety, promote relaxation, and improve sleep quality. Other herbal teas, such as valerian root tea and lavender tea, can also help promote relaxation and promote restful sleep.
Warm milk is a classic remedy for promoting better sleep. Milk contains tryptophan, an amino acid that can help promote relaxation and improve sleep quality. In addition, warm milk can help increase body temperature, which can also promote sleepiness.
It is important to maintain a healthy diet and lifestyle to support sleep and overall health but introducing some of the above may help to promote relaxation, reduce anxiety and improve your sleep quality.