Good sleep is an important part of good health: it supports brain and heart function, repairs cells, improves emotional well-being, and regulates appetite. To enhance the quality of sleep and relieve insomnia, it is important to go to bed and get up simultaneously, ventilate the room before bed, keep the bedroom dark, and eat well.
Less caffeine, red meat, and sweets in your diet, but more of these foods and drinks, will help you sleep much better.
Kiwi
Researchers at Taipei Medical University found that due to its high content of antioxidants and folate, kiwi can help you fall asleep faster and improve sleep quality. It is recommended to eat the fruit about an hour before bedtime.
Cherry
Cherries are a natural source of melatonin (“sleep hormone”), which regulates circadian rhythms and signals the body to go to bed or wake up. In addition, cherries help reduce inflammation, which can also help you fall asleep faster. The beneficial properties of the berry are not lost even after freezing, so you can eat it not only in summer.
Nuts and seeds
Nuts and seeds contain healthy fats, which can help control hunger, which sometimes interferes with sleep, and magnesium, which can help relax muscles and relieve cramps. Also, almonds and walnuts are a source of “sleep hormone,” and pumpkin seeds are rich in tryptophan – an amino acid necessary for the production of serotonin, which can be converted to melatonin.
Fatty fish
Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids and vitamin D. These nutrients improve brain and nervous system function, help improve sleep patterns and improve mood.
Herbal tea
A cup of herbal tea in the evening is a great way to relax and fall asleep quickly. Tea with chamomile, lavender, lemon balm, and passionflower especially helps in this. If you don’t like the taste of herbal tea, add honey and dried berries to it.
Warm milk
Many children fall asleep faster and sleep better if they drink a glass of warm milk in the evening. It can also help adults with insomnia. Milk contains melatonin and tryptophan, which help sleep, and in addition, it helps relieve emotional stress and anxiety.
