Bananas include magnesium and potassium, which relax muscles and soothe the mind. They also contain tryptophan, which may be turned into sleep-regulating serotonin and melatonin.
Cherries naturally contain melatonin, which regulates sleep-wake cycles. Tart cherry juice or entire cherries may boost melatonin and sleep quality.
Almonds contain magnesium, which relaxes muscles and regulates sleep. Healthy fats and protein help balance blood sugar, minimizing nightly wake-ups from surges.
Traditional herbal teas including chamomile, valerian root, and lavender promote relaxation and sleep. They relax the nervous system and don't contain caffeine
Complex carbohydrates like oats boost serotonin, a chemical that relaxes and induces sleep. A warm cup of oatmeal before bed is relaxing.
Salmon, mackerel, and trout are rich in omega-3 fatty acids, which enhance sleep. Omega-3s may improve sleep by regulating serotonin synthesis
Like bananas, turkey contains tryptophan, an amino acid that produces serotonin and melatonin. While various variables might affect tryptophan's impact on sleep