If you have trouble sleeping, you can sleep well by increasing the consumption of certain foods. Recent studies have shown that some foods improve sleep quality and ease the transition to sleep.
Kiwis are high in vitamins and minerals, such as vitamins C and E, as well as potassium and folic acid.
Some researchers have found that eating kiwifruit can improve sleep. According to one study, people who ate two kiwis an hour before going to bed fell asleep faster, slept better and had better sleep quality.
According to the researchers, kiwi’s sleep quality may be related to its antioxidant properties, ability to correct folic acid deficiencies and/or high levels of serotonin.
A study has shown that oily fish can help you sleep better. The study found that people who ate salmon three times a week generally slept better and functioned better during the day.
Researchers believe oily fish may help you sleep better by providing a healthy dose of vitamin D and omega-3 fatty acids, which help the body regulate serotonin.
Nuts such as almonds, walnuts, pistachios and cashews are also good for sleeping. Nuts contain melatonin and minerals such as magnesium and zinc, which are essential for a number of bodily processes, including sleep.
A clinical trial of supplements found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia sleep better.
A study of adults in Japan reported that those who regularly ate rice slept better than those who ate more bread or noodles.
This study identified only one relationship and cannot demonstrate causation. However, it supports previous research showing that eating high-glycemic index foods, such as carbohydrates, about four hours before bedtime helps you fall asleep.
According to studies, dairy products such as milk, yogurt and cheese have been shown to improve sleep in older adults, especially when combined with light exercise.
One study looked at 421 community-dwelling senior citizens aged 65 and older living in Japan’s Ibaraki Prefecture. The researchers found that participants who got enough exercise in their free time and consumed milk or cheese were less likely to complain of difficulty falling asleep (DID), meaning it took them 30 minutes or more to fall asleep.