If you find it difficult to unwind in the evening, certain foods may help support a better night's sleep.
According to experts, several common foods are highlighted for their properties that may contribute to longer and less interrupted sleep, according to Express.
Cherries may support sleep
Cherries are often considered one of the best foods for sleep because they naturally contain melatonin, a hormone linked to the body's sleep-wake cycle.
Cherry juice may promote longer sleep
According to experts, both fresh cherries and cherry juice may contribute to longer and deeper sleep.
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Research points to positive results
A review of six studies published in Food Science & Nutrition found that five reported significant improvements in sleep quality after consuming tart cherries or supplements derived from them.
Tart cherries may offer additional benefits
In addition to supporting sleep, tart cherries have been associated with reduced inflammation, less muscle soreness, and improved immune system function.
Honey may boost melatonin production
Experts told Express that honey stimulates melatonin production while also reducing orexin, a substance in the body associated with wakefulness.
A warm drink with honey may be calming
Warm water with lemon and honey is highlighted as an evening drink that may help the body relax before bedtime.
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Bananas contain magnesium
Bananas are recommended in part because of their magnesium content, which may help relax the muscles.
Bananas may help calm the body
The high magnesium content in bananas is also associated with a more relaxed state, which may make it easier to fall asleep.
Turkey contains tryptophan
Turkey is rich in the amino acid tryptophan, which plays a role in mood regulation and may support better sleep.
Tryptophan may promote relaxation
According to experts, tryptophan may help calm the body, support hormonal balance, and reduce anxiety, making it easier to fall asleep.
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Several foods contain tryptophan
Brown rice, fish, and yogurt are also mentioned as good sources of the same amino acid.
Almonds are rich in magnesium
Almonds contain high levels of magnesium, which is associated with relaxed muscles and better conditions for sleep.
Almonds may support the body's overnight balance
Experts explain that almonds may help regulate blood sugar levels during sleep, supporting the body's natural recovery and rest processes.
Certain foods should be avoided before bedtime
Express highlights ice cream, chocolate, chips, cheese, and heavily spiced foods as some of the least sleep-friendly choices before bed.
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Sources: Express and Food Science & Nutrition.
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