Kiwi

Consuming kiwi can help reduce the time spent awake during the night and improve various sleep metrics. Its antioxidant content and certain compounds may contribute to these effects. You can eat one to two kiwis in the evening, approximately one hour before bed, if your body tolerates them well.

Walnuts

These nuts contain melatonin and unsaturated fats, which may regulate the sleep-wake cycle. Individuals experiencing sleeplessness can incorporate walnuts into unsweetened yogurt or consume a small handful with dinner, avoiding excessive intake close to bedtime.

Milk

Drinking one cup of warm milk before bed promotes relaxation and supplies tryptophan, an amino acid the body uses to synthesize serotonin and melatonin. To maximize this beverage's effectiveness, consume about one cup of warm milk in the evening if you tolerate it well. Those with lactose intolerance can choose lactose-free milk or suitable alternatives.

Fatty fish

Salmon, mackerel, sardines, and other fatty fish are rich in omega-3, a nutrient linked to sleep quality. Omega-3 supplementation can enhance sleep performance. According to EatingWell, individuals can consume about 85-140 g of fatty fish with dinner, two to three times each week.

Bao Bao (Compiled)

Photos: Bao Bao, Anh Chi