4 foods and drinks to improve sleep

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According to a nutritionist, whether you eat breakfast in the morning can also affect your sleep pattern.

There are many reasons why it's hard to sleep at night. From illness and injury to stress and anxiety, many of us will experience insomnia at some point. Diet could also be a factor, an expert has warned.

Diet could be the “missing piece” of the puzzle that helps you fall asleep.

Bananas before bed

“While many people eat bananas for breakfast, they are actually beneficial to enjoy before bed. Bananas are one of the best foods for sleep because they contain a lot of magnesium, which helps relax muscles and calm the body. Combining sliced ​​bananas with natural nut butter is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality,” says the doctor.

Combining sliced ​​bananas with natural nut butter is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality.”

Prefer fatty fish

Studies show that fatty fish promotes the best sleep. People who ate salmon three times a week for several months slept better and functioned better during the day.

Fatty fish contains vitamin D and omega-3 fatty acids, which help regulate serotonin levels in the body.

Snack on a handful of nuts

Nuts such as walnuts, almonds and pistachios contain important minerals such as magnesium and zinc, which are necessary for a number of bodily functions.

“While people typically snack on nuts throughout the day, it’s worth considering saving them for the afternoon to improve your sleep. Previous studies have shown that magnesium can reduce inflammation and cortisol levels, improving sleep quality in people with insomnia.”

Drink tart cherry juice

“As surprising as it may sound, tart cherry juice is a great drink to have before bed if you’re struggling to fall asleep or are staying up all night.”

The juice contains nutrients including magnesium, phosphorus, and potassium, as well as high levels of melatonin. It’s known to promote sleepiness, and melatonin helps regulate your circadian rhythm.