7 foods that help improve sleep quality

7 foods that help improve sleep quality

7 foods that help improve sleep quality

According to experts, the relationship between food and sleep is a two-way relationship. What we eat and drink affects our sleep, but also the quality and duration of sleep can affect our food choices.

Scientific research highlights the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health.

In the same context, specific patterns and nutrients were discovered to affect the sleep-wake cycle, the time it takes to fall asleep, and the different stages of sleep, which we review according to the British Daily Mail.

According to experts, there are 7 foods that affect the quality of sleep, as follows:

1- Cheese


Contrary to the popular belief that eating cheese causes nightmares, dairy products contain tryptophan, an amino acid that helps us fall asleep more easily, and calcium, which helps reduce stress.

2- Cherry


To see if foods that contain natural melatonin make a difference for you, try tart cherries, which naturally boost melatonin production.

Several studies have shown a significant improvement in sleep quality and duration when consuming Montmorency cherries or tart cherry juice, where the concentration of melatonin and naturally occurring phytochemicals is higher compared to whole cherries.

3- Stay away from sugars and resort to these foods


Before bed, you should avoid foods rich in sugar, and resort to complex foods rich in carbohydrates, which increase the availability of tryptophan in the bloodstream, which in turn may help us sleep.

4- Banana

the banana

While bananas are an excellent source of magnesium, potassium, and tryptophan, they are a great choice when it comes to sleep support.

Other fruits contain sugar, so try blending one banana with a cup of milk or soy milk for the perfect evening drink.

5- Almonds


Almonds are a great source of calcium and magnesium, which promote sleep and muscle relaxation.

Magnesium also helps regulate melatonin levels and keep blood sugar levels stable overnight.

6- Foods rich in magnesium

Magnesium-rich foods

Magnesium plays an important role in regulating sleep, and can influence the quality and duration of sleep. It acts as a cofactor in more than 300 enzyme reactions in the body, including those involved in the production and regulation of neurotransmitters and hormones that influence sleep.

Some magnesium-rich foods that help improve sleep quality are spinach, almonds, and dark chocolate (which is packed with health-promoting antioxidants, too).

7- Foods rich in Omega 3

Foods rich in omega 3

Although research is limited, some evidence suggests that foods rich in omega-3 fatty acids may help improve sleep for longer.

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