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Adding tart cherries or sour Montmorency cherries to diet is a good idea, as they contain high amounts of melatonin, which regulates sleep–wake cycles
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Bananas are rich in magnesium, potassium and carbs that relax muscles and support tryptophan metabolism, boosting serotonin and melatonin for better sleep.
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Oats are nutrient-rich and known to be good sources of carbohydrates and magnesium, both of which are known to promote better sleep.
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A handful of almonds daily, rich in magnesium and melatonin, relaxes the brain, improves sleep quality, and is especially beneficial for older adults
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Salmon, tuna, and mackerel are rich in vitamin D and omega-3s that boost serotonin; studies show eating salmon thrice weekly improves sleep and daytime activity
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Warm milk at night has been an ancient Indian tradition. Milk contains tryptophan, which is known to be a sleep inducer, and calcium, which helps relax muscles
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Kiwi is fibre, antioxidants, and also serotonin, which helps regulate the sleep cycle. Research shows that eating kiwi leads to better sleep quality and efficiency
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Chamomile tea, rich in apigenin, calms the brain, reduces anxiety, and improves sleep quality, especiallyfor those with restlessness or menopause-related issues
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Leafy greens, nuts, seeds, and legumes provide magnesium to aid sleep and vitamin C to reduce stress, helping especially with insomnia