What foods can improve sleep quality?

For the most restful sleep, optimizing your melatonin levels is key. This involves both boosting its production and avoiding factors that suppress it.

Here's how to create the ideal sleep environment:

• Temperature: Keep your bedroom cool, between 60 and 69 degrees Fahrenheit, as warmer temperatures can decrease melatonin.

• Eating Habits: Avoid large meals close to bedtime, especially if practicing intermittent fasting. Consider having your last meal at lunchtime.

• Light Exposure: Minimize exposure to blue light from electronic devices in the evening. Instead, get sunlight during the day to boost vitamin D and melatonin production.

Additionally, avoid EMF waves, caffeine, nicotine, alcohol, certain medications, high-carb diets, and exercise before bed, as these can all hinder melatonin.

Incorporate these 5 foods to boost melatonin and enhance sleep quality:

1. Tart Cherries: Rich in melatonin and tryptophan, a precursor to serotonin and then melatonin, tart cherries have been shown to increase sleep duration significantly.

2. Kiwis: High in serotonin, kiwis have been linked to improved sleep quality, duration, and ease of falling asleep.

3. Fatty Fish: Salmon, tuna, and trout are excellent sources of melatonin.

4. Kefir: This probiotic-rich drink, similar to yogurt, can be blended with berries for a sleep-promoting snack.

5. Sauerkraut: Packed with beneficial microbes and tryptophan, sauerkraut can improve sleep. Cabbage also boosts GABA, a calming neurotransmitter.

Finally, practicing slow, deep breathing through your nose can further promote relaxation and sleep.

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