Every aspect of one's health is influenced by the amount of time spent sleeping. Some foods and beverages, fortunately, contain compounds that help control parts of the sleep cycle, which means they may help you fall and stay asleep. The amount and quality of sleep you get can have an impact on some things, including:

• Obesity

• diabetes

• cardiovascular disease

• hypertension

To promote good sleep and regulate the sleep cycle, many chemicals, amino acids, enzymes, nutrients, and hormones collaborate. Among them are:

• calcium

• potassium

• magnesium

• tryptophan

• melatonin

• calcium • potassium • magnesium • gamma-aminobutyric acid (GABA)

• pyridoxine

• L-ornithine

• serotonin

• pyridoxine \s• L-ornithine \s• serotonin \s• histamine

• acetylcholine

• folate

• antioxidants

• vitamin D

• B vitamins

• acetylcholine

• folate

• antioxidants

• vitamin D

• B vitamins

• zinc

• acetylcholine

• folate

• antioxidants

• vitamin D

• B vitamins

• zinc

• copper

Although many foods contain low levels of these sleep-promoting compounds, only a few have high enough concentrations to influence a person's sleep cycle. Here are the best foods and drinks for sleep, based on traditional knowledge and scientific research, as well as nutritional profiles:

Almonds

Melatonin, a hormone that aids in the regulation of the sleeping and waking cycle, is abundant in almonds. Almonds are a good evening snack because they are high in healthy fats and low in sugar and saturated fats. Almonds can be found in grocery stores, bulk food stores, and on the internet.

A glass of warm milk

A common home remedy for insomnia is warm milk. Tryptophan, calcium, vitamin D, and melatonin are four sleep-promoting compounds found in milk. However, many people's childhood associations with a warm cup of milk and bedtime may be more effective in promoting sleep than tryptophan or melatonin. A warm cup of milk before bed, similar to a cup of tea, can be a soothing nightly ritual.

Kiwifruit

The link between kiwi consumption and sleep has been investigated in some studies. People who ate two kiwifruits 1 hour before bedtime for four weeks had better total sleep time and sleep efficiency, as well as taking less time to fall asleep, according to a small study.

If kiwi is good for sleep, it could be because it contains a lot of sleep-promoting compounds, such as:

• melatonin

• anthocyanins

• flavonoids

• carotenoids

• potassium

• magnesium

• folate

• calcium

• Walnuts

Melatonin, serotonin, and magnesium are all found in walnuts, and they help to promote and regulate sleep. Walnuts are high in melatonin, but no solid link has been established between eating these nuts and better sleep. Walnuts can be found in grocery stores, bulk food stores, and online.

Fatty fish

Because fatty fish are high in vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin, they may aid sleep. Serotonin is in charge of maintaining a regular sleeping and waking cycle.

Sleep-Inducing Foods