Almonds: Almonds are an excellent source of magnesium, which can help improve sleep quality and reduce inflammation. One ounce provides 19% of the daily magnesium requirement.
Honey: Honey raises insulin levels, helping the brain produce melatonin. Add it to cherry moon milk or chamomile tea for a double dose of sleep benefits.
Walnuts: Walnuts are a good source of melatonin and healthy fats, which may contribute to better sleep.
Dairy: Dairy products like milk, yoghurt, and cheese are high in tryptophan, calcium, vitamin D, and melatonin, all of which support sleep quality.
Salmon: Fatty fish like salmon are rich in vitamin D and omega-3 fatty acids, which support healthy sleep cycles and increase serotonin production.
Whole Grains: Whole grains like quinoa, brown rice, barley, and oats are natural sources of melatonin and magnesium, which can help regulate sleep.
Leafy Greens: Greens such as lettuce, spinach, and kale are full of magnesium, calcium, and antioxidants, which are essential for maintaining healthy sleep cycles.
Chamomile Tea: Chamomile contains antioxidants that activate receptors in the brain, providing sedative effects. It has been a traditional sleep aid for centuries.
Passionflower Tea: Passionflower tea has calming properties and can promote sleepiness, making it beneficial to drink before bed.
White Rice: Consuming white rice, which has a high glycemic index, an hour before bed may help improve sleep quality.