Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. A 1-ounce (oz) serving of whole almonds also containsTrusted Source 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep. Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats.
2. Warm milk
Although warm milk may not have the right chemistry to induce sleep, it can still help. Considering many people associate warm drinks with relaxation, people who believe warm milk will help them sleep may see results through the placebo effect. The brain likes routines, especially around bedtime. Sleep specialists who treat people with insomnia often have their patients practice sleep hygiene, which includes creating a soothing bedroom space with an associated evening routine to help the brain relax.
The presence of a relatively high concentration of serotonin in kiwifruit may contribute to its apparent ability to improve sleep. Kiwi isn’t the only potentially sleep-boosting food out there. There are a number of other types of food that can aid sleep. Magnesium and potassium-rich foods help promote relaxation and circulation.
4. Chamomile Tea
Chamomile is a popular type of herbal tea that’s made using the chamomile flower. It’s believed to offer benefits for relaxation and sleep — benefits that are backed up by a reasonable amount of scientific evidence. Aside from tea, chamomile is also available as an extract, or in oils, capsules or tablets.
Walnuts contain an essential amino acid called tryptophan that converts into serotonin in the body. Serotonin in turn produces melatonin to get sleep. Walnuts and other nuts are also rich in calcium and magnesium. Both these minerals reduce stress, relax muscles and reduce blood pressure. All these elements help to sleep well. Magnesium also.improves the quality of sleep. You get longer and deep sleep.
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