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Foods That Are Key to Healthy Sleep

The common feature of foods that improve sleep quality is that they are rich in the amino acid tryptophan. While tryptophan increases the production of the serotonin hormone, serotonin also supports the mealtonin hormone. Melatonin helps the body adapt to the differences between day and night. In other words, it helps us fall asleep when it gets dark and wakes us up when it gets bright. Therefore, foods with high tryptophan content improve sleep quality. In addition, consuming foods with high magnesium content, such as legumes, oilseeds, and dark green leafy vegetables, before going to bed positively affects sleep quality.


It's high in potassium, which helps you stay asleep throughout the night, and magnesium, which is also a natural sedative.

Walnuts & Almonds:

Nuts such as almonds and walnuts are loaded with magnesium and zinc, as well as containing melatonin. Magnesium helps reduce stress.


Spinach is high in magnesium, which naturally relaxes nerves and muscles to calm the body and promote sleep. Magnesium may also help prevent leg cramps, a common cause of night waking. Additionally, spinach is a good source of calcium, which helps tryptophan in the brain produce melatonin, a sleep-promoting hormone.


Since leek has a dense mineral pool, it increases your feeling of sleep when consumed before going to bed at night. Since it contains plenty of minerals, it helps the brain become sleepy and eliminate sleep disorders. It also helps calm those with psychological disorders.

Warm milk, yoghurt and kefir::

Warm milk, yoghurt and kefir are sources of both tryptophan and GABA. Especially since yoghurt and kefir contain probiotics, they are also beneficial for our intestinal health, which is our second brain.


Kiwi also releases more serotonin than other fruits. In this way, it reduces anxiety at night and makes it easier to fall asleep. At the same time, kiwi is considered one of the best sleep promoters due to its high antioxidant content.


We are used to consuming oatmeal, which contains calcium, magnesium and potassium, for breakfast. However, when you consume it at night, it also helps you sleep.