Two kiwis an hour before bedtime can increase sleep quality and duration.The kiwi or kiwifruit is a tiny, oval-shaped fruit associated with New Zealand.
Tart cherries have above-average melatonin, which helps with sleep. Tart cherries may be sleep-inducing.
Some milk products include melatonin. When cows are milked at night, their milk contains more melatonin, a sleep-inducing hormone.
Fatty fish include serotonin-regulating vitamin D and omega-3 fatty acids. Three weekly salmon meals improved sleep and daily functioning.
Rice may improve sleep more than other carbs. Carbs impact sleep. Protein and sleep-inducing tryptophan help.
Almonds, walnuts, pistachios, and cashews are sleep-friendly nuts. Nuts include melatonin and vital minerals like magnesium and zinc.
Cherry juice drinkers. Two 1-cup glasses of tart cherry juice per day increased total sleep time and sleep efficiency