CNN Central News & Network–ITDC India Epress/ITDC News Bhopal: A good night’s sleep is as crucial as nutrition and exercise. Certain foods can naturally boost melatonin, magnesium, and calming hormones to help your body relax and prepare for rest. Nutritionist and yoga trainer Tanya Khanna from Alyve Health shares a list of 10 foods that can enhance sleep quality:
Turmeric Milk: Combines anti-inflammatory curcumin with tryptophan and melatonin from milk.
Walnuts: Natural source of melatonin and omega-3 fatty acids.
Chamomile Tea: Contains apigenin, an antioxidant that promotes relaxation.
Fatty Fish: Rich in omega-3s and vitamin D, boosting serotonin production.
Pumpkin Seeds: High in magnesium and zinc, aiding melatonin production.
Sweet Potato: Complex carbs increase serotonin; potassium helps relax muscles.
Spinach: Loaded with magnesium and calcium, supporting muscle relaxation.
Almonds: Rich in magnesium, calming the nervous system.
Banana: Provides potassium, magnesium, and vitamin B6, encouraging better sleep.
Oats: Contain melatonin and complex carbs, making them a perfect light evening snack.
Incorporating these foods into an early, light dinner or small bedtime snack can promote restful sleep. Avoiding heavy, fried, or sugary meals at night is also recommended, as they can disrupt sleep quality.
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