1, cherry juice cherry juice can promote the secretion of melatonin in the body, make people fall asleep quickly and improve the quality of sleep;
2, pumpkin seeds, pumpkin seeds have a very high magnesium content, and the mineral magnesium helps sleep, so you can eat a few pumpkin seeds before going to bed, which can help you sleep better. Of course, sunflower seeds and flax seeds can also replace pumpkin seeds;
3, lettuce, eating lettuce is good for sleep, because lettuce and lactate have a calming effect, which is conducive to calming the brain from a busy day;
Fish rich in fat, such as tuna, trout and mackerel, are very healthy and nutritious fish. Compared with other fish, vitamin D content and tryptophan content are higher, which is helpful to improve sleep quality.
5. Kiwifruit Kiwifruit is extremely nutritious, containing a lot of fiber and carotenoids, which is beneficial to the health of the human digestive system, as well as antioxidant and anti-inflammatory effects. Kiwifruit is rich in vitamin C, potassium and serotonin, which can effectively improve sleep.
6. Nuts such as almonds, pistachios and walnuts are rich in minerals, vitamins and beneficial fats. Rich nutrition can effectively regulate melatonin levels and improve sleep quality. Almonds are also a good source of mineral magnesium. Only 30g almonds can provide 19% magnesium per day, and adequate intake of magnesium can also improve sleep quality.