6 FOODS TO IMPROVE SLEEP QUALITY

6 FOODS TO IMPROVE SLEEP QUALITY 

Sleep is vital for overall well-being, yet many struggle to attain a restful night. While various factors affect sleep, diet plays a significant role. Incorporating certain foods into your diet can promote better sleep quality. Here are 6 foods to enhance your sleep:

1. ALMONDS: Almonds are a rich source of magnesium, which aids in relaxing muscles and promoting sleep. Additionally, they contain melatonin, a hormone that regulates sleep-wake cycles.

2. FATTY FISH: Fatty fish like salmon, tuna, and trout are high in omega-3 fatty acids and vitamin D. These nutrients are linked to increased production of serotonin, a neurotransmitter that regulates sleep. 

3. CHERRIES: Cherries are one of the few natural sources of melatonin. Drinking tart cherry juice or snacking on fresh cherries before bedtime may enhance sleep quality and duration. 

4. BANANAS: Bananas are rich in potassium and magnesium, which act as natural muscle relaxants. They also contain tryptophan, an amino acid that converts into serotonin and melatonin, promoting relaxation and better sleep. 

5. WHOLE GRAINS

Whole grains like oats, quinoa, and brown rice have a high glycemic index, causing a gradual increase in blood sugar levels. This triggers the release of insulin, which helps tryptophan enter the brain and promote sleep. 

6. GREEK YOGURT: Greek yogurt is a rich source of calcium, which aids in the production of melatonin. It also contains an amino acid precursor to serotonin and melatonin. Greek yogurt as a bedtime snack can promote relaxation and improve sleep quality.