If you’re looking to improve your sleep quality and reduce the risk of chronic diseases, consider incorporating almonds, avocados, kiwis, cherries, and salmon into your diet. These foods are rich in nutrients that promote relaxation and stimulate sleepiness.
Almonds are packed with healthy monounsaturated fats, fiber, and antioxidants that help regulate the body’s internal clock and reduce the risk of heart disease and type 2 diabetes. They also provide the hormone melatonin, which helps improve sleep quality.
Kiwis are a great source of serotonin, a chemical that promotes melatonin production in the brain. Eating two kiwis an hour before bed can significantly improve sleep quality and boost the immune system with vitamin C.
Cherries contain many important nutrients such as magnesium, phosphorus, potassium, antioxidants that promote increased melatonin production which helps regulate sleep patterns.
Salmon is rich in beneficial fats like unsaturated omega-3 fats that help improve sleep quality by reducing insomnia. It’s also high in antioxidants that have anti-inflammatory effects and vitamin D which is related to sleep.
In addition to these foods, it’s important to maintain a healthy lifestyle by sleeping and waking up at the same fixed time every day, resting properly, avoiding stress and reducing work pressure. Exercise for 30 minutes a day at least five times per week can also help improve sleep quality.