Walnuts

Known for their brain-boosting benefits, walnuts also improve sleep. They contain melatonin and serotonin, compounds that regulate the sleep-wake cycle and calm the nervous system. Enjoy a small handful daily or add them to yogurt for better sleep.

Fatty fish

The beneficial fats in fish not only support brain health but also enhance sleep quality. Varieties like salmon and herring are rich in vitamin D and omega-3 fatty acids, both linked to serotonin regulation and maintaining healthy sleep.

Kiwi

Regular consumption of this small, brown, fuzzy-skinned fruit can increase sleep duration and quality. This effect comes from kiwi's antioxidant compounds and serotonin content. Eating kiwi not only benefits sleep but also improves overall mood.

Pumpkin seeds

They are a rich source of magnesium, zinc, and tryptophan. Magnesium aids muscle relaxation, reducing nighttime restlessness. Tryptophan, an essential amino acid, produces serotonin and melatonin, promoting sleep onset and deep slumber. Zinc, combined with vitamin B6, helps convert tryptophan into these hormones. Add a tablespoon of pumpkin seeds to yogurt or blend them into a smoothie as a pre-sleep snack.

Oats

Beyond breakfast, oats support sleep due to their magnesium, tryptophan, and a small amount of melatonin. The carbohydrates in oats are also beneficial, as they help tryptophan enter the brain more easily. Cook oats with warm water, fresh milk, or nut milk, adding a touch of honey to enhance their relaxing effect.

Bao Bao (Source: Verywell Mind, Prevention)

Photos: Bao Bao, AI, Anh Chi