1. Almonds

• Rich in magnesium, which is known to improve sleep quality by reducing inflammation and helping to relax muscles.

2. Turkey

• Contains tryptophan, an amino acid that increases the production of melatonin, a hormone that regulates sleep.

3. Kiwi

• High in serotonin, which improves sleep efficiency and helps regulate the sleep cycle.

4. Chamomile Tea

• Contains apigenin, an antioxidant that binds to receptors in the brain that may reduce anxiety and initiate sleep.

5. Fatty Fish (Salmon, Tuna, Mackerel)

• High in omega-3 fatty acids and vitamin D, both of which help regulate serotonin, which in turn supports better sleep.

6. Walnuts

• A good source of melatonin, helping to regulate the sleep-wake cycle.

7. Bananas

• Contain magnesium, potassium, and tryptophan, all of which help promote relaxation and improve sleep.

8. Warm Milk

• Contains tryptophan and calcium, which can help the brain produce melatonin and relax.

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9. Tart Cherry Juice

• High in melatonin, studies suggest that it can help improve sleep duration and quality.