Certain foods can naturally enhance sleep quality by supporting the production of melatonin and serotonin, hormones essential for regulating the sleep cycle. Foods like bananas, rich in magnesium and potassium, help relax muscles and nerves, while almonds and walnuts contain melatonin and magnesium, promoting relaxation and better rest. Kiwi is another excellent choice, as it is high in antioxidants and serotonin, improving sleep quality. Fatty fish like salmon and mackerel provide omega-3 fatty acids and vitamin D, both linked to better sleep regulation. Tart cherries or cherry juice are natural sources of melatonin, helping to improve sleep duration. Complex carbohydrates like oatmeal or whole-grain bread trigger serotonin release, and herbal teas like chamomile or valerian root offer calming effects. Incorporating these foods into your evening routine can create a conducive environment for restful sleep.
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