10 superfoods that can help improve your sleep quality

Improving sleep quality is influenced by various factors such as lifestyle, environment, and diet. Incorporating certain foods, known as “superfoods,” into your diet may improve the quality of your sleep. Keep reading as we share a list of superfoods that can help improve your sleep quality.

10 superfoods that may help improve your sleep quality:

1. Kiwi

Kiwi is rich in antioxidants and serotonin, which help regulate your sleep cycle. It also contains folic acid, which is thought to contribute to improving sleep quality. Eating one or two kiwis about an hour before bed may improve the quality of your sleep.

2. Almond

Almonds are a good source of magnesium, which can improve your sleep quality. Magnesium relaxes muscles and promotes calmness. Eating a handful of almonds as a bedtime snack may help you sleep.

3.Cherry

Cherries, especially tart cherries, are one of the few natural sources of melatonin, a hormone that regulates your sleep-wake cycle. Drinking tart cherry juice or eating a small bowl of cherries in the evening may improve your sleep quality.

4. Salmon

Salmon is rich in omega-3 fatty acids, which have been linked to improved sleep quality by reducing inflammation and promoting serotonin production. Having grilled or baked salmon as a dinner option can help with sleep.

5. Banana

Bananas contain magnesium and potassium, which help relax muscles and nerves. It also contains tryptophan, an amino acid that contributes to the production of serotonin and melatonin. Eating a banana as a snack before bed or mixing it into a smoothie is a good way to promote better sleep.

6. Oats

Oats are a good source of complex carbohydrates, which help increase serotonin levels. It also contains melatonin. Consuming a small bowl of oatmeal a few hours before bed may improve the quality of your sleep.

7. Walnut

Walnuts are another great source of omega-3 fatty acids, which can improve your sleep quality. Additionally, it contains melatonin and tryptophan. Eating a handful of walnuts as a bedtime snack may help you sleep.

8. Spinach

Spinach is rich in magnesium, which helps promote relaxation and sleep. It also contains calcium, which helps the brain utilize tryptophan to produce melatonin. Adding spinach to salads, smoothies, or as a side dish for dinner can help improve your sleep quality.

9. Türkiye

Turkey is rich in tryptophan, an amino acid that contributes to the production of serotonin and melatonin, which promote relaxation and sleepiness. Eating a small amount of turkey a few hours before bed, either as part of your dinner or in a sandwich, may improve your sleep quality.

10. Valerian root

Valerian root is an herb that has been used for centuries as a natural treatment for insomnia and sleep disorders. It works by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve impulses in the brain and nervous system. Valerian root is commonly consumed as a tea or in supplement form, usually taken about an hour before bed.

While these superfoods may help improve sleep quality for some people, it’s important to note that reactions may vary from person to person. If you have chronic sleep problems, we recommend talking to a health care professional for personalized advice and treatment options.

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.