Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or cherry juice may help improve sleep quality.
Bananas are rich in magnesium and potassium, which help relax muscles. They also contain tryptophan, a precursor to serotonin and melatonin.
Almonds are a good source of magnesium, which can help relax muscles and promote better sleep. They also contain protein and healthy fats.
Fatty fish are high in omega-3 fatty acids, which have been associated with improved sleep quality. They also provide vitamin D, which can help regulate sleep.
Whole grains are a good source of complex carbohydrates and magnesium. They can help regulate blood sugar levels, which can in turn promote better sleep.
Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness and reduce insomnia.
Turkey is rich in tryptophan, an amino acid that is a precursor to serotonin and melatonin, both of which play a role in regulating sleep.
Herbal teas like valerian root or lavender have calming properties that can help relax the mind and body, making it easier to fall asleep.